CFE:

5 rft:
500m Run
40 rkbs (53/35)
30 weighted lunges
20 goblet squats
10 burpees

CF:

A. Warm-up
B. Strength
Power Snatch
7×3 Touch and Go
70%+
C. Conditioning
3 RFT
10 Overhead Squats Rx – 95/65 Rx+ – 185/135
20 Ring Dips
30 Box Jump Overs 24/20
-Additional Work-
D. Conditioning #2
For Time
100/70 Calories on AAB
Every minute until completion including 0:00, perform 12 Chest to Bar Pull Ups
E. Strength Accessory
Overhead Squats
7×2 75-85%
3 Second Pause in the bottom each rep

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



© 2018 CrossFit Solafide | Site by Clarksville Website Design