november-14CFE:

3 rft:
400m run, 10 pull-ups, 30 sec rest
300m run, 10 GHD, 20 sec rest
200m run, 10 broad jumps, 15 sec rest
Then: optional core cash out:
3 rds: 15 hanging knee raises
15 V ups
16 hanging side twists

CF:

A. Warm Up
B. 4×2 Back Squat @ 90%
C. 800 Meter Run
– Then 3 Rounds –
10 Clean and Jerks 135/95
10 Chest to Bar Pull-Ups
10 Burpees

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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