CFE:

33m AMRAP
500m run
20 double unders (4 x 1)
10 alt. KBS (35/26)
8 box jumps
4 pull-ups
2 hspu

 

CF:

1. Warm Up

2 rounds
300 m Row
10 banded plank walk (each direction)
10 knelling bottoms up KB press (each side)
10 KB goblet squat into OH press

2. Strength
Clean & Jerk Complex
5 Sets:
1 Squat Clean + 3 Front Squats + 1 Split Jerk
70-75%

3. Conditioning
3 Rounds:
2 Minute Wallballs 20/14
2 Minute Row Calories
2 Minute Lateral Bar Over Burpees
Rest 2 Minutes Between Rounds

4. Additional Work
3 x 30-60 Second D-Ball Hold
3 x 20 Weighted Sit-Ups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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