Tuesday January 25: "Triple Modality Tuesday"

CFFM DWOD
5 rounds for time of
Run 400-Meters
20 Burpees
15 KBS @ 16k/24k

*Cool down: walk 400-Meters + 2 rds walking lunge x 20 + Iron Cross/Scorpion x 20 ea.
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CFFB SWOD
Press: Work up to 3-Rep Max
1-arm DB Row, 3 x max reps, AHAP

CFFB DWOD
“CrossFit Football Ruck Hike”
Complete:
Walk 2 miles with a 40-60 lbs weight vest, sand bag or plate.
*You can wear a weight vest, carry a sand bag or plate. You can load up a back pack with 40-60 lbs.
*Remember to walk, not run.
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CFG Prep, Phase III, Wk #4 [De-Loading/Scaling]
1.) Row 1-k at moderate pace
2.) “SealFit Filthy Fifty” [Filthy Fifty x 2 rounds] [For time/100% Effort]
3.) 1-mile cool down run