CFE:

Cardio Gone Bad
5 rds:
1min each station
Wallballs (20/14)
Cal Bike
SDHP (53/35)
Box jumps (24/20)
Cal Row
1min rest

Score: reps 

CF:

1.Warm-Up

WOD Specific Warm-Up

2. Strength

TEMPO PAUSING BACK SQUATS

5×2
7 Seconds Down – 3 Seconds Pause

3. Conditioning

“AFTER PARTY”

1-2-3-4-5-6-7-8-9-10: 
Dumbbell/KB Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

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CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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