IMG_6744CFE:

MOB/DYNWU

1600m Run

30 KBS

1200m Run

20 Goblet Squats

800m Run

15 Donkey Kicks

400m Run

10 Pull-ups

200m Run

5 Vups

*Just a Reminder that Saturday CFE will be an Off Site Trail Run. Contact a CFE Coach for more details!!

 

CF:

ROMWOD/MOBWOD

 

A. 3 Rounds for Quality:

15 GHD SU

15 Back Hip Ext

15 Lying Reverse Rollovers

15 Reverse Double Unders

 

B. Partner WOD: For Time:

12M Clean and Jerk Ladder. Find a Heavy 1 Rep and Score both numbers together.

Then: 4 RFT

10 Pull-ups 

20 DL (185/135)

40 Cal Row

*Split workload as needed. One person working at a time.

**Partner NOT Rowing must Complete Abmat Sit-ups until Rower is Done 

 

 

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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