CFE:

25m AMRAP
200m
9 DB thrusters
15 DB step ups
21 DB lunges
5min rest
800m run for time

CF:

A. Warm-up
B. Every :90 for 9 mins
2x Squat Snatch + OHS + Hang Squat Snatch + OHS @ 70%
C. 5 RFT
20 Front Rack Lunge 155/105
6 Power Cleans 155/105
-Additional Work-
D.Push Jerk
5×4 @ 75%
E. 6 RFT
3 Bar MU
6 HSPU
9 KB Swings 70/53
Rest 2:00 After 6th Round
Repeat for 5 Rounds
Rest 2:00
Repeat for 4 Rounds
F. Hanging L-Sit Hold
6 Rounds
:30 On
:90 Off

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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