CFE:

8m AMRAP
12 DB snatch (53/35)
8 box jump overs (24/20)
4 C2B pull-ups
2min rest
20m AMRAP
600m run
20 push-ups
2 rope climbs

CF:

A. Warm-up
B. Split Jerk 4×2
Two moderate sets, one heavy, last set back between the first two.
C. For Time
25 C2B Pull-ups
500/400M Row
50 Double KB Push Press 53/35
500/400M Row
25 Chest to Bar
500/400M Row
-Additional Work-
D. Run 400m x 8
Rest 2-3 mins
Repeatable steady pace
E. EMOM for 15 Minutes
Min 1 – :20 L-Sit Hold
Min 2 – 10 Power Cleans 135/95lbs
Min 3 – :20 OH Yoke Hold
(5 Rounds Each)

CrossFit Solafide

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Clarksville, TN 37040

email: info@crossfitsolafide.com



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