CFE:

3 x 500/400m Row, 10 ab rowers, 30 sec rest
3 x 400m run, 10 DB snatch (50/35) 30 sec rest
3 x 21/15 cal bike, 10 slam ball, 30 sec rest
Then: 6min AMRAP
3 pull-ups
6 dips (rings/box)
9 air squats
12 sit-ups

CF:

  1. Warm-Up
    WOD Specific Warm-Up
  2. Strength
    PUSH JERK
    Build to a Heavy Set of 3
  3. Conditioning
    “GO FISH”
  4. For Time:
    1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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