CFE:

400m run
6 rope climbs
400m run
5 rope climbs
400m run,
4 rope climbs
400m run,
3 rope climbs
400m run,
2 rope climbs
400m run
1 rope climb

CF:

A. Warm-up
B. Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%
C. For Time:
50 Toes to Bar
30 KB Lunges 53/35 (Front Rack)
25 Bar Muscle Ups
100/80 Calorie Row
-Additional Work-
D.2 Rounds:
Death by Strict Handstand Push-Ups
Min 1 – 1 Strict Handstand Push-Ups
Min 2 – 2 Strict Handstand Push-Ups
etc. Until failure
Rest 3:00
Repeat
E. EMOM for 12 Minutes
15 GHD Sit Ups w/ Plate
40′ Handstand Walk
Alternate Movements

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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