CFE:

5 rft:

20 DB walking lunges
10 DB thrusters
10 V ups
400m run

CF:

1. Warm-Up
600 M Run/Row
then:
2-3 rounds
10 Scap pull ups (hold @ top for 1 sec)
15 PVC pass thru
10 box/bench dips (slow and controlled)
2. Skill Work
10 Minutes on Clock
Kipping & Pull-up Practice
(Advanced)
5 Min AMRAP
3 Strict C2B + 5 Strict HSPU
Directly into
5 Min AMRAP
5 Strict Ring Dips + 7 Horizontal Ring Rows
3. Conditioning
FOR TIME
21 Hang Power Cleans #115/80 RX+ #135/95
21 Bar Facing Burpees
100 Double Unders
15 Hang Power Cleans
15 Bar Facing Burpees
75 Double Unders
9 Hang Power Cleans
9 Bar Facing Burpees
50 Double Unders
Additional Work
4. Additional Work
AMRAP 7 Min:
10 Calorie AAB
1 D-Ball Cleans (150/100)
10 Calorie AAB
2 D-Ball Cleans (150/100)
10 Calorie AAB
3 D-Ball Cleans (150/100)
ETC…5.Conditioning #2
30 Min Easy Bike

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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