CFE:

30/20/10/20/30
Wallballs
Burpees
Box jumps
300m after each round

CF:

A. Warm-up
B. Front Squat
40 Reps for time @ 62.5%
Rack/Unrack anytime
C. AMRAP 14
10 Dumbbell Deadlift 50/35s
20 Wallballs 20/14lbs
30 Shoulder Taps
-Additional Work-
D. AMRAP 3 Minutes
30/18 Calorie Bike
Max Rep Ring Dips
Rest 2:00
AMRAP 3 Minutes
60 Air Squats
Max Calories on Bike
Rest 2:00
AMRAP 3 Minutes
30/25 Ring Dips
Max Rep Air Squats
Rest 2:00
For Time
30 Calorie Bike
60 Air Squats
30/25 Ring Dips
E. For Time:
50/40 Calorie Ski
50 Burpees to 6″ Target
Rest 3:00
40/32 Calorie Ski
40 Burpees to Target
Rest 2:00
30/24 Calorie Ski
30 Burpees to Target
Rest 1:00
20/16 Calorie Ski
20 Burpees to Target
F. NOT for time
Row 750/600m
5 Legless Rope Climbs
Row 600/500m
4 Legless
Row 450/400m
3 Legless
Row 300m
2 Legless
Row 150m
1 Legless

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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