MOB Warmup

Dynamic Warmup

8 by 100m Sprints-1m Rest between Each

WOD:  Each person is assigned a “Judge” as a Partner and NO REP is in Order for Each Movement. Standard must be solid across the board for every athlete.

15 Thrusters (135/95)

30 Wallballs (20/14)

15 Cleans (135/95)

30 Box Jumps (24/20)

15 Push Jerk (135/95)

$$ Optional Cash Out $$

1 Mile Run with Weight

(or)

1000m Row for Time

LV1: Row for Sprint Duration Warmup: (35/15) Wallball Squat to Box (12/6) Step Up (12)

LV2: Row for Sprint Duration Warmup: (55/35) (14/10) Step Up (20)

LV3: (95-75/75-55) (16/12)

LV4: Rx’d

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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