CFE:

1600m run
25m bear crawl
3 rope climbs
800m run
25m bear crawl
3 rope climbs
1600m run

CF:

1. Warm-Up
2 Rounds
:30 Deadhang
500m Row
15 Push Press 75/55lbs
2A. Strength Prep
For TIme:
100ft Back Rack Walking Lunges
(Pull From Floor)
These should be heavy
2B. Strength
STRICT PRESS
Find 2 Rep Max
3. Conditioning
AMRAP 20 MIN
4 Power Snatches RX- 135/95 RX+ 185/135
8 Ring Dips
12 Box Overs 24/20″
4. Additional Work
Row 100/80 Calories

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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