CFE:


Movement of the montH: GHD

For time:
100 double unders (3×1)
150m
50 slamballs
150m
50 KBS (53/35)
150m
50 OH plate lunges (45/25)
150m
50 wallballs (20/14)
150m
100 double unders

CrossFit

Back Squat:

  • work Up to a heavy Set of 7
    • then drop to 60% of that # and do one max rep set.

Metcon:

  • Every 3 min for 7 rds:
    • 12/10 cal bike (15/12 row) (sprint !)
    • 12 WB 20/14
    • 12 burpee to rig

*score slowest rd.

CrossFit Solafide

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Clarksville, TN 37040

931.627.0223



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