securedownloadCFE: 830am

MOB/DYNWU

3200m Run

1600m Row

3200m Run

No Rest.

 

CFCore: 830am

Today we begin our New 12 week Summer Sixpack Challenge!!!

 

Don’t forget to invite your Friends and Family to our FREE Community WOD at 1130am!!

 

CF: (Progressions 930am) 930/1030am

MOB

DYNWU

“13.5 Open WOD”

Complete as many Rounds and Reps as Possible in 4 minutes of:
15 Thruster (100/65)
15 Chest to bar Pull-ups

*If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
*If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
*If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

 

$$ Optional $$

For Time:

5K Run 

50 K2E

 

$$ (or) $$

4 Rounds for Time:

20 Pushups

1000m Row

(If Weather is Nice out please feel free to move the Rowers Outside.)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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