CFE:

4 x 500m run, 12 lateral DB squats, 45sec rest
4 x 400m run, 10 T2B, 30sec rest
Then: 3 rds:
10 renegade row with rotational press
10 bicep curl
8 1 1/4 1 leg hip thrust, each leg

CF:

1. Warm-up

:20 Second Jump / :40 Second Stretch

Lateral Hops Over Bar
Walkouts

Forward and Back Hops Over Bar 
Push-up to Down Dog

Easy Single Unders
Active Samson

Higher Single Unders 
Active Spidermans

Followed by Barbell Warm-up

2. Skill Work
10 Minutes on Clock
Double Under Skill Work

3. Conditioning
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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