photo-43CFE:

MOB

DYNWU

WOD:

5 RFT

400m Row

5 Tire Flips

600m Run

 

 

 

CF:

MOB

DYNWU

 

A. GWOD

Pistol Progression and Skill Work

 

B. 5 Rounds on the Clock

20s in Place Low Shuffle 

10 Up Downs

30s Plank Hold

 

C. 40-30-20-10

Lateral Barbell Hops

Hang Clean (95/65)

Air Squats

200m Sprint (After Each Rep Scheme is Completed for a Total of 800m)

CrossFit Solafide

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