gregCFE:

MOB

DYNWU

2 by 600m. 45s Rest

2 by 800m. 60s Rest

2 by 1200m. 90s Rest

 

 

CF:

MOB

A. GWOD: For Quality

10 Candlesticks

10 Alt Rolling Pistols

10 Bridge Ups *Do these assisted if you have MOB issues. We are looking for quality here!

 

B. Clean and Jerk Ladder: 20M to Make it as Far as you Can

15 Reps (95/65)

10 Reps (115/80)

5 Reps (135/95)

2 Reps (155/115)

1 Rep (175/125)

1 Rep (185/135)

1 Rep (195/140)

1 Rep (205/145)

1 Rep (215/150)

1 Rep (225/155)

1 Rep (235/160)

1 Rep (245/165)

1 Rep (255/170)

 

C. 12M AMRAP: Complete as Many Rounds as Possible in 12M

100m Sprint

1 Rope Climb (or 10 Pullups)

200m Sprint

10 KBS (2P/1.5)

 

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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