CFE:

9 rft
3 HSPU
6 T2B
9 burpee 2 Target
150m run
Cash out: 2min cal on bike
Score: time and calories

CF:

A. Warm-up
B. BACK SQUAT “DIE SET”
Choose a weight you believe you can hit for 8-15 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set:
Max effort reps at chosen weight.
C. 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats 95/65
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats 95/65
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
-Additional Work-
D. AMRAP 6 Minutes
Max sets of 5 Unbroken Handstand Push-Ups
E. 6 Rounds:
4 Strict Pull Ups
8 Toes to Bar
12 Single Dumbbell Overhead Squats 70/50lbs
Rest :60
Switch arms each round
F. 6 Rounds:
Bike 10 Calories
Run 200m
Bike 10 Calories
Rest 2:00

CrossFit Solafide

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