CFE:

3 x 800m run, 20 floor wipers, 1min rest
3 x 600m run, 10 evil wheel, 45 sec rest
Then 3rds: 60 sec each
2 Renegade Row/slide
Reverse lunge/1 leg DL (left leg)
Reverse lunge/1 leg DL (right leg)
CF:
1. Warm-Up
3 rounds
400 m run/row
10 single arm ring row (each side)
8 DB hang snatch
6 DB strict Press
2. Skill Work
10 Minutes on Clock
Rope Climb Practice
(Advanced)
10 MIN EMOM
2 Legless Rope Climbs
3. Conditioning
3 ROUNDS FOR TIME
1000M Row
10 Pull-Ups RX+ Bar Muscle Ups
15 Burpee Box Overs 24/20″
4. Additional Work
5 Rounds
15/12 Cal Bike
3 Rope Climbs
(Make Sure Class Isn’t Using Ropes)
5. Mid-line Stability
3 Rounds (Not For Time)
7 Inch Worms
35 Weighted Sit Ups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



© 2020 CrossFit Solafide | Site by Clarksville Website Design