CFE:
6 rft:
200m
6 DB/KB thruster (53/35)
Then:
8rft:
200m
8 burpee DL

CrossFit

Strength:

  • Squat snatch: 12 min clock
    5×3 squat snatch – start at 70% and work to 80-85%
    (these are singles , do 5 sets of 3 singles)

Metcon:

  • For time:
    • 40/30 cal bike (55/40 cal row)
    • 50 abmat sit up
    • 40 dB snatch 53/35
    • 30 Pull ups
    • 20 Front squats 115/80
    • 10 burpee/plate to OH 45/25

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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