CFE:

5 rft:
5 K2E
15 box jumps (24/20)
25 wallballs (20/14)
600m run

 

CF:

1. Warm-Up
500 m run/row
then:
2 rounds
5 burpee broad jump
10 jumping air squats
5 box pistols or pistols to box (each side)
30 sec hollow body hold
2. Conditioning
FOR TIME
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees
then
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)
then
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)
3. Strength
If Time Allows, Coach chooses 2 of the following:
3×10 Tempo Dumbbell Bench Press
5×3 Weighted Pull-ups
3×12 Dumbbell Rows
3×16 Dumbbell Reverse Flys
4. Additional Work
Odd-Object Conditioning
Buy In: 800m Run
Directly Into…
3 Rounds:
7 (2 Plate) Deficit Handstand Push-ups
50′ Front Rack Kettlebell Walking Lunge (70’s/53’s)
10 Sandbag Cleans (150/100)
Directly Into…
Cash Out: 800m Run

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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