5 x 500m run, 5 DB manmakers, 30 sec rest
Then: 3 rds
20 reverse goblet lunge (53/35)
10 low box tuck jumps
30 sec side T stand, each side


  1. Warm-Up

30 Seconds Each
Easy Jog Around Boxes 
Quad Stretch 
Knee to Chest 
Straight Leg Kicks

Moderate Jog Around Boxes 
Side Lunge 
Walking Samson 
Walking Spiderman

Faster Jog Around Boxes 
Push-up to Down Dog 
Air Squats 
Side Shuffles (:15 Seconds In/Out)

2. Conditioning


Box Jump Overs (24/20)
Power Cleans (115/80) 
Chest to Bar Pull-ups 
Front Squats (115/80) 
Lateral Barbell Burpees
Push Jerks (115/80)

CrossFit Solafide

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Clarksville, TN 37040


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