Rope Climb: “The Spanish Wrap”

WU: 2 Rd

25 PVC Pass Thru

5 Parallette Pass Thru

5 LSit Pullups

5 Skin the Cat

MOD: Rope Climb and Weighted Pullup with Chains


9 Front Squat (135/95)

9 Lateral Box Jump (24/20)

9 CTF Pushup

800m Run

LV1: WU:  25 Pass Thrus and 25 Situps MOD: Row Duration WOD: Box Squat with Ball (20/14)/Step Up 12″/Knee Pushup/Row

LV2: MOD: Row Duration WOD: WOD: (75/55) Step Up 20″/Knee CTF Pushup/Row

LV3: (105/75) Standard Box Jumps/Hand Release Pushup

LV4: Rx’d

CFE Program: Class Times today 530am/5pm

Dynamic Warmup

MOB Warmup

Pose Running Drills

WOD: 8 by 400m with 2M Rest. Score Total Time.



CrossFit Solafide

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Clarksville, TN 37040


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