CFE:

“Lucky 13”
3 rft:
13 push-ups
13 sit-ups
13 box jumps (24/20)
13 KBS (53/35)
13 wallballs (20/14)
13 walking lunges (ea)
13 mountain climbers
13 K2E
13 pull-ups
13 dips
13 air squats
13 superman
13 burpees

CF:

A. Warm-up
B. Front Squat
3×8 @70%+
C. 2 Rounds:
Row 500m
Snatch Ladder
5 @ Rx – 115/80 Rx+ – 165/115
4 @ Rx – 135/95 Rx+ – 185/125
3 @ Rx – 155/105 Rx+ – 205/135
2 @ Rx – 165/115 Rx+ – 225/155
1 @ Rx – 185/25 Rx+ – 245/165
-Additional Work-
D. Push Press
2-2-2-2-2
Build weight over sets
E. 4 Rounds
100′ Handstand Walk
50′ Sled Push AHAP
F. EMOM until failure
2 Rope Climbs
15 Box Jump Overs 24/20″
*Both movements in same minute
15 Minute Cap

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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