CFE:

Movement of the Month: HSPU

4 rds for reps:
1 min burpees
1 min wallballs (20/14)
1 min MBC
1 min MB sit-ups
1 min hang power cleans (35/25)
1 min rest

CrossFit


Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean

sets 1-3 60-70% of power clean max …sets 4- 6 build to a Heavy complex for the day


conditioning

3 x AMRAP 4, resting 4:00 between:
15 Burpee Box Jump Overs (24″/20″)
21 Power Cleans
27/21 Calorie Row

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

*Record total reps in each rd. With our score for the day being the sum Of Reps acquired in all 3 rds.

A full round for males = 63 rep/ females = 57 rep*

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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