CFE:

SPRINT TIME:
12/10 x 150m sprint 30 sec rest

Then: 16m EMOM
1) 10 push-ups
2) 18 weighted walking lunges
3) 20 banded good mornings
4) 24 abmat sit-ups

CF:

  1. Warm-Up
    WOD Specific Warm-Up
  2. Conditioning
    “HANGNAIL”
    AMRAP 16:
    30 Dumbbell Hang Clean and Jerks (50/35)
    25/18 Calorie Assault Bike
    20 Lateral Barbell Burpees
    15 Deadlifts (245/165)

Also this is the final week to sign up for the Valentines Gone Bad WOD! Don’t miss the chance to pre-register and guarantee your team shirts.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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