CFE:

24m amrap
10 pull-ups
15 push-ups
20 box jumps (24/20)
400m Run

CF:

A. Warm-up
3 Rounds:
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups
B. Strength
EOMOM for 16 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM
C. Conditioning
3 RFT
15 Clean and Jerk Rx – 95/65 RX+ – 135/95
25 Toes to Bar
-Additional Work-
D. Conditioning #2
Every 2:00 for 20 Minutes
Run 400m
20 Handstand Push-Ups
Alternate Movements each 2 Minute window
E. Strength Accessory
Romanian Deadlifts
5×10
Tempo of 2:1
Fast on the way up, Slow on the way down
Heavier than last time

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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