CFE:

“Running Cindy”
20m AMRAP
5 pull-ups
10 push-ups
15 air squats
Every 4min run 400m
4m,8m,12m,16m,20m
Score rounds and reps of Cindy

 

CF:

1. Warm-Up
3 rounds
25 double under or 50 singles
5 inch worm push ups
10 scap pull ups
15 air squats
2. Strength
SNATCH COMPLEX
5 Sets (Building to a Moderate):
1 Snatch Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch
3. Conditioning
CRISS CROSS
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
4. Additional Work
Gymnastic Conditioning
AMRAP 4:
1-2-3-4-5-6-7-8…
Unbroken Chest to Bar Pull-ups

Climbing as High as Possible

5. Body Armor
3×8 Glute Ham Raise
3×10 Hip and Back Extensions
3×12 Barbell Bench Press
3×16 Close Grip Dumbbell Floor Presses
3x Max Effort L-Sit hold

Rest 1 Minute Between Each

CrossFit Solafide

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Clarksville, TN 37040

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