Warmup:

500m Row

400m Run

PVC OH Work

MOD:

Kipping Pullup

Butterfly Pullup

If you have mastered both work your Ring or Bar Muscle Up

WOD: 21-15-21-9

Floor Press (95/65)

Grasshoppers

DB Snatch (45/25)

Pullups

*** There is NO typo ***

LV1: 21-15-9: DB Floor Press/Situps/DB OH Press/Low Bar Pullup

LV2: (55/35) Mtn Climbers/DB CnJ/Box Jump Pullup

LV3: (75/55) (25/15) Band Pullup

LV4: Rx’d

$$$ Optional Cash Out $$$

1000m Row

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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