CFE:

2 rft:
20 KB sdhp (53/35)
40 double unders
400m
20 1 arm OH lunges (10 steps each arm)
40 double unders
400m
20 DB/KB snatch
40 double unders
400m
20 KB CNP (1 KB)
40 double unders
400m

CF:

A. Warm-up
B. Front Squat
40 Reps for time @ 67.5%
Rack/Unrack anytime
C. 6 RFT
50 Double Unders
6 Power Snatch Rx – 135/95 Rx+ – 185/135
– Additional Work-
D. AMRAP 4 Minutes
7 Push Jerk 155/105lbs
7 Lateral Burpees
Rest :60
AMRAP 3 Minutes
Max Distance Handstand Walk
Rest 2:00
AMRAP 4 Minutes
7 Push Jerk 155/105lbs
7 Lateral Burpees
Rest :60
AMRAP 3 Minutes
Max Distance Handstand Walk
E. 3 Rounds:
Run 800m
Row 800/700m
Rest 3:00
F. NOT For Time
4 Rounds:
Bike 1/.8k
7 Parallette Handstand Push-Ups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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