CFE:

23m AMRAP
10 KB front rack squats (53/35)
10 HR push-ups
10 box jumps (24/20)
200m run

 

CF:

1. Warm-up

General and WOD Specific

2. Strength
3×5 Back Squat @ 70%
1×5 Back Squat @ 75%

3. Conditioning
AMRAP 15 Min.
20 Double Unders, 10 Power Cleans
20 Double Unders, 10 Hang Squat Cleans
20 Double Unders, 10 Push Press
20 Double Unders, 10 Reverse Lunges
20 Double Unders. 10 Thrusters
Barbell #95/65

4. Additional Work
On the Minute x 5
2 Power Snatch + 2 Hang Sqaut Snatch
(60-65%)
Then
On the Minute x 5
2 Squat Snatch
70%

CrossFit Solafide

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Clarksville, TN 37040

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