CFE:

Every 2min for 24min
200m run/row
10 jumping MB squats
Then: 4 rds for quality
10 KB floor press/seated strict press
10 military push-up to cadence

CF:

A. Warm-up
B. Zero Bounce Deadlift
4×4 @72.5-82.5% of 1RM
C. 3 Rounds:
100 Double Unders
30 Alternating Dumbbell Snatch 50/35
Rest :90
-Additional Work-
D. 5 Rounds:
12/8 Calorie Bike
7 Ring Muscle Ups
Rest 2:00
E. Every 4:00 for 20 Mins
30 Bar Facing Burpees
Ski for distance in remaining time
No rest

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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