CFE:

30m AMRAP
400m run
10 pull-ups
10 box jump overs (24/20)
10 alt. RKBS (35/26)
10 sit-ups

CF:

1. Warm-up
3 Steady Rounds
10 Empty Bar Presses
10 Empty Bar Thrusters
Run 200m

2A. Strength Prep
Single Arm DB Push Press
4×12 (2 Sets each side)

2B. Strength
Pause Low Hang Clean Warm Up (Above Knee)
4×3 @ 40-60%
Jerk the final rep of each set
Drop and Reset
Then
Hang Clean (below knee)
Every 2:00 for 12:00
2 Reps @ 85%+
Jerk the final rep of each set
NO FAILS

3. Conditioning
AMRAP 12 Minutes
6 Squat Snatch RX- 135/95 RX+ 185/135
18/12 CAL Row

4. Additional Work
For Time
200/120 CAL on AAB

5. Conditioning #2
5 Rounds
2 Legless Rope Climbs
60ft HS Walk

6. Strength #2
Strict Press
2×10
Then
3 Reps every 2 min for 12:00
As Heavy As Possible

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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