CFE:

6 rft:
600m run
25 wallballs (20/14)
25 double under (3 x 1)
25 RKBS (53/35)
Increase double unders by 25 each round

 

CF:

1.Warm-Up
2 Steady Rounds
30 Slow Air Squats
100ft Heavy Farmers Carry
2. Strength Prep
Zercher Squats
3×10 @ 50+ or Less
Superset
GHR
3×6
2B. Strength
Back Squat
3×3 @ 92.5%+
2-3 Minute Rest Between Sets
3. Conditioning
AMRAP 5:00 X 3
Rest 2:00
12 Deadlift 155/105lbs
9 Hang power clean 155/105lbs
6 Push jerk 155/105lbs
5 Pull-ups
10 Push-ups
15 Squats
SCORE IS TOTAL REPS
4. Additional Work
Row 5K
Negitive 1k Splits
Build your Pace as you go
5. Gymnastic Accessory
Accumulate 60 HSPU
As few sets as possible

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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