830 CFE Class will not be meeting today because they will be running the Jingle Bell Jog 5k Run for a Reason downtown at 8am.

Good luck to all our Marathon and 1/2 Marathon Athletes Running this Weekend!!

Dynamic WU

Lateral Work

MOD:

Muscle Up/Bar Muscle Up/Butterfly PU

WOD: 3 RFT

400m Run

21 Air Squats

15 Donkey Kicks

9 HSPU

3 Toes thru Rings

LV1: Row for Duration of MOD. WOD: Row/Box Squat/Situps/Pushups/Reverse Vup

LV2: Work on Kipping PU and MUp Progression. Row/Wall Squat/Mod Donkey Kick/Box HSPU/PVC Vup

LV3: Work on Asstd MU. Low DK. 2 Abmat HSPU or Band. Lsit Extension.

LV4: Bar MU/Butterfly/Ring MU. Rx’d

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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