CFE:

25m AMRAP
400m run
9 DB thrusters
15 DB step ups
21 DB lunges

CF:

A. Warm-up
B. 3 Sets:
1 Snatch from floor + Max Rep Hang Snatch (above knee)
@70-75% current 1RM Snatch
Rest 3 min
C. 3 RFT
16 Dumbbell Front Rack Lunges 50/35
30 Box Jump Overs 24/20
60 Double Unders
-Addtional Work-
D. Deadlift
3-6-9-12
E. 30 Rounds:
Row 250m
Rest :30
F. EMOM for 15 Minutes
7 Unbroken Toes to Bar

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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