CFE:

10m AMRAP
300m
30 double unders
10 GHD
3min rest
20m AMRAP
400m
10 T2Ring
20 KBS
30 sit-ups

CF:

A. Warm-up
B. Front Squat
40 Reps for time @ 65%
Rack/Unrack anytime
C. For Time
25-20-15-10
Toes to Bar
Power Snatch 75/55
-Additional Work-
D. AMRAP 3 Minutes
25 Back Squats 225/155lbs
Max Dumbbell Box Step Ups 24/20″ 35/25s in remaining time
Rest 2:00
AMRAP 3 Minutes
25 Deadlift 225/155lbs
Max Dumbbell Box Step Ups in remaining time
Rest 2:00
AMRAP 3 Minutes
10 Clean and Jerk 225/155lbs
Max Dumbbell Box Step Ups in remaining time
E. EMOM for 21 Minutes
15/10 Calorie Bike
15/12 Calorie Row
12 Lateral Burpees over bar
Rotate through movement OTM.
F. NOT for time
12 Rounds:
10/7 Calories Bike
2 Strict Muscle Ups

CrossFit Solafide

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Clarksville, TN 37040

email: info@crossfitsolafide.com



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