IMG_4059CFE:SI

MOB/DYNWU

3 by 600m. 45s Rest

4 by 100m. 1M Rest

3 by 600m. 45s Rest

Then: 4M AMRAP

4 Decline Pushups

10 Bent over Rows

14 Weighted Lunges

 

CF:

MOB/DYNWU

A. Wide Grip Strict Pull-ups

3 by 10.

 

B. Narrow Grip Bench Press

Warm Up then 6 By 3 at Increasing Heavy Load.

 

C. 3 RFT:

400m Run

10 S2O (165/115)

20 Burpee over the BB

40 Dubs

CrossFit Solafide

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