CFE:

Buy in: 1600m for time
21m EMOM
1) 12 pistols
2) 12 T2B
3) 12 DB snatch (53/35)
Cash out: 1600m run
Score: 1st 1600m run

CF:

1. Warm-Up
3 rounds
25 double unders or 50 singles
10 renegade rows (each side)
10 banded pull throughs (band on bottom of rig)
10 DB thrusters (slow and steady)
2. Strength
DEADLIFT
3×3 @ 70%
3×3 @ 75%
3. Conditioning
FOR TIME
For Time:
Buy In
20 Power Snatches #75/55
1k Row
Immediately into
30-20-10
KB Swings #53/35
Thrusters #75/55
Additional Work
4. Gymnastic Conditioning
3 Rounds:
21 Chest to Bar Pull-ups
50′ Handstand Walk
21 Wallballs (30/20)
50′ Handstand Walk

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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