CFE:

10 rft:
30 double unders
10 pull-ups
30 air squats
100m sprint

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. AMRAP 20
8 overhead lunges 95/65
8 burpees
8 overhead lunges 95/65
8 chest-to-bar pull-ups
-Additional Work-
D. Heavy Dumbbell Clean and Jerk
5×10
Rest 2-3 Minutes
E. 5 Rounds:
21 Push Press 95/65lbs
7 Muscle Ups
Rest 2:00
F. 3 Rounds:
AMRAP 5:00
Climb the ladder
3 Calorie Row
3 Calorie Bike
6/6, 9/9, etc..
Rest 2:00
Start over each AMRAP

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