CFE:

1600m run
10 wallballs (20/14)
10 box jump overs
10 pushball
1200m run
15 wallballs
15 box jump overs
15 pushball
800m run
20 wallballs
20 box jump overs
20 pushball
400m run

CF:

A. Warm-up
3 Steady Rounds:
12 Empty Bar Press
10 Empty Bar Thrusters
Run 200m
B. Oly
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
-Then-
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
C. Conditioning
AMRAP 12 Minutes
15 Kettlebell Swings 70/53
12 Burpees
9 HSPU Rx – Kipping Rx+ – Strict
-Additional Work-
D. Conditioning #2
6 Rounds:
Sprint 25/15 Calories on Air Assault Bike
Rest 3:00
E. Strength Prep
Single Arm Dumbbell Push Press
4×12 (2 sets each side)
Then
Sots Press
(From front rack)
5×5
F. Strength
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP
G. Gymnastics Accessory
10 Rounds:
Run 100m
1 Short Rope Climb

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



© 2018 CrossFit Solafide | Site by Clarksville Website Design