CFE:

23m AMRAP
21 double unders (3×1)
18 wallballs (20/14)
15 burpee box jumps (24/20)
12 box dips
400m run

CF:

A. Warm-up
3 Steady Rounds
Row 500m
15 Push Ups
10 Box Jumps 30/24 (step down)
B. Strength Prep
Back Rack Lunges
3×10 (5 each side) 155/95
C. Strength
Back Squat
5×5 @72.5%
D. Conditioning
AMRAP 10 Minutes
40 Bar Facing Burpees
30 Overhead Squats Rx – 95/65 Rx+ – 135/95
20 DB Box Step Overs
(24/20 with 50/35s)
-Additional Work-
E. Strength Prep #2
Deficit Push Ups 25lb Plate
3×12
F. Strength #2
Press Grip Bench Press
5×5 @ 80% of 5RM
G. Conditioning #2
Row 1k x 6
Rest 2:00
H. Gymnastics Accessory
Horizontal Ring Rows
5×10
Add a vest if reps are too easy

CrossFit Solafide

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