CFE:

10 rft:
250m run, 1 rope climb, 30 sec rest
Then: 10 manmakers
30 sit-ups
10 manmakers

CF:

A. Warm-up
B. Strength Prep
Dumbbell Front Rack Lateral Squats
3×10 (5 each side)
-Then-
Ring Push Ups
3×10
C. Strength
Back Squat
5×5 @75%
D. Conditioning
2 RFT
25 Wallballs 20/14
3 Rope Climbs
75 Double Unders
-Additional Work-
E. Conditioning #2
Run 1200m x 5
Rest 3:00
F. Strength #2
Press Grip Bench Press
5×5 Heavier Than last time
G. Gymnastics Accessory
Strict Chest to Bar Pull Ups
8×5
Rest as needed

CrossFit Solafide

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