CFE:

4 rft:
300m Row
10 manmakers
600m Run
20 donkey kicks

CF:

A. Warm-up
B. Strength
Sumo Deadlift
5×4 As Heavy As Possible
No Bounce – Silent
C. Conditioning
For Time:
20 KB Lunges 53/35
80 Double Unders
40 KB Push Press
Run 800m
40 KB Push Press
80 Double Unders
20 KB Lunges 53/35
-Additional Work-
D. Conditioning #2
6 Rounds:
Bike Erg 1k
10 Burpee Box Jump Overs 24/20″
Rest 1:00
E. Strength Accessory
Strict Chest to Bar Pull Ups
6×7
Tempo of 2:1
Fast on the way up, Slow on the way down

CrossFit Solafide

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