CFE:

3 x 500m Run, 15 pull-ups, 45 sec rest
3 x 500m Run, 10 panther plank shoulder/knee tap, 45 sec rest

Then: 3 rounds
10 weighted stepups/reverse lunge, each leg
10 Bulgarian split squats, each leg

CF:

  1. Warm-Up

WOD Specific Warm Up

2. Strength

BUILD TO A HEAVY: 

1 Pausing Front Squat + 1 Front Squat

3. Conditioning

“SATAN’S WHISKERS”

3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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