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. ---------- 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. ---------- 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
