CF
Warm-up:
Run 1 Mile
Strength:
Strict Ring Dips
7×7
Metcon:
With a Partner
For Time:
100-75-50
Assault Bike Calories
Pull Ups
*one partner works at a time
Solo
For Time:
50-40-30
Assault Bike Calories
Pull Ups
Sidework:
With a Partner
For Time:
Move 5000/3500lbs of Sandbags or D-ball over a 5/4′ Bar (use yoke)
-or-
Move 5000/3500lbs of Stone to Shoulder with partner. Switch every rep.
CF LITE
Warm-up:
Run 1200m
Strength:
Ring Dips or Bench Dips
7×7
Metcon:
With a Partner
For Time:
75-50-25
Assault Bike Calories
Pull Ups
