CFE:

4 rft:
800m run
20 burpee box jumps (24/20)
30 double unders (3 x 1)
40 grasshoppers

 

CF:

1. Warm-Up
2-3 rounds
25 double unders or 50 singles
10 front rack DB squats
10 kneeling DB push press
5 push ups
2. Strength
STRENGTH BENCHMARK
Barbell Cycling
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
RX #135/95
Time Remaining: Max Overhead Squats (135/95)
(Score is Total Reps)
3. Conditioning
FOR TIME:
50/35 Calorie Row
100 Double Unders
400 Meter Run

Rest 2 Minutes

35/22 Calorie Row
75 Double Unders
200 Meter Run

Rest 1 Minutes

20/14 Calorie Row
50 Double Unders
100 Meter Run

Additional Work
4. Body Armor
3 Sets: 8 Bench Press + 8 Bent Over Rows
3 Sets: 21 Dumbbell Floor Presses + 21 Banded Pull-Aparts

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



© 2020 CrossFit Solafide | Site by Clarksville Website Design