CFE:

23m AMRAP
400m run
50m bear crawl
10 ring rows
50m broad jump
10 KB standing high pulls (53/35)

 

CF:

1. Warm-up

2-3 rounds
300 m run/row
8 cross body DB power snatch (each arm)
8 DB SA push press
5 inch worm to external rotation (each side)

2.Strength
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Building to a Moderate Weight 65%

3. Conditioning
4 rounds
12/9 Calorie AAB/ROW
9 Barbell Facing Burpees
6 Power Snatches RX #95/65 RX+ 135/95
90 Sec rest

4. Additional Work
“Ms Dash”
21-18-15-12-9:
Sumo Deadlift High Pulls (95/65)
Push Presses (95/65)
GHD Sit Ups

5. Strict Gymnastics
4 Sets, Not For Time:
40% Max Strict Handstand Push-ups
6 Tempo Ring Rows

Rest as Needed Between

CrossFit Solafide

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Clarksville, TN 37040

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