CFE:

2 X 800m, 10 MBC, 45 sec rest
3 X 600m, 15 donkey kicks, 30 sec rest
Then: 8m EMOM
12 KB front rack squats
10 DB/KB strict press

CF:

A. Warm-up
B. EMOM 12
1 Misfit Clean Complex 70%+ of 1RM
(Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk)
C. AMRAP 12 Minutes
50M Farmers Carry 70/53
21 Kettlebell Swings 70/53
-Additional Work-
D. Push Jerk
5×4 @ 80%
E. 5 Rounds
15 Push Press 155/105
20 Pistols
Run 400m
Rest 2:00
F. Front Lever Hold
(Any Progression)
10 Rounds
:15 On
:45 Off

CrossFit Solafide

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931.627.0223



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