CFE:

“Cardio Gone Bad”
5 rds
Wallballs (20/14)
Burpees
Box jumps (24/20)
Double unders
Row for calories
KB sdhp (53/35)
1min rest

CF:

A. Warm-up
B. “12 Days of Christmas”
1 Bear Complex 135/95
(Power Clean, Front Squat, Push Press,
Backsquat, Push Press)
2 Wall Walks
3 Deadlifts 135/95
4 C2B Pull-Ups
5 Burpees
6 KB Swings 70/53
7 T2B
8 Box Jumps 24/20
9 Hand Release Push-Ups
10 KB Lunges 70/53
11 Double Unders
12 Power Snatches 135/95

CrossFit Solafide

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Clarksville, TN 37040

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