CFE:

24m AMRAP
Partner wod!
Partner 1) 200m run
Partner 2) 8 push-ups with renegade row
12 DB thrusters
16 DB lunges

 

CF:

1. Warm-up

General & WOD Specific

2. Strength
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 60-63% of 1RM Back Squat For Both Lifts

3. Conditioning
10 Rounds of Macho Man (185/135)
3 Power Cleans
3 Front Squats
3 Jerks

4. Additional Work
Midline Conditioning
4 Rounds, Not for Time:
5 Inchworms
20 Second L-Sit

CrossFit Solafide

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Clarksville, TN 37040

email: info@crossfitsolafide.com



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