CFE Classes: 530am/530pm

Dynamic WU

MOB WU

Pose Running Drills

WOD: 6RFT

20 Jump Air Squats

400m Sprint

CF Program:

15M Mob WU

5M Dynamic Mix

MOD: Increasing Load thru Each Set

Front Squat 3-3-3

Snatch Balance 1-1-1-1

Full Snatch 1-1-1

WOD: 8M AMRAP

100M Sprint

8 Grasshoppers

4 One Legged Box Jumps (24/20)

LV1: Work Technique on MOD with Trainer Bar or PVC with Higher Reps/WOD:100m Row/8 Situps/8 Step ups 12″

LV2: Work Technique on MOD with 35/25# Higher Reps/WOD: 100M Row/8 Mtn Climbers/8 Two Leg Box Jumps 12″

LV3: 4- 1 Leg Step ups 24/20

LV4: Rx’d

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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