CFE:

600m run, 15 push-ups, 45 sec rest
600m run, 15 push-ups, 45 sec rest
600m run, 10 decline push-ups, 45 sec rest
600m run, 10 decline push-ups, 45 sec rest
600m run, 5 plyo push-ups, 45 sec rest
600m run, 5 plyo push-ups
Then: 3 rds
10 ring rows
12 pistols
14 GHD or MB sit-ups

 

CF:

1. Warm-Up
2-3 rounds
25 DU or 50 Singles
10 banded pull throughs
10 crossbody RDL
10 BB bent over row
10 BB good mornings
2. Strength
DEADLIFT
3×3 at 76%
3×3 at 81%
3. Conditioning
22 MIN AMRAP
9 Power Snatches (95/65)
15 Wallballs (20/14)
200 Meter Run
4. Additional Work
Rope Climb Conditioning
On the 2:00 x 5:
40 Double Unders + 1 Legless Rope Climbs + 1 Rope Climb
Aiming to Complete as Quickly as Possible.

Directly Into…
3 Rounds:
8 Tempo Ring Dips
8 Tempo Ring Rows

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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