CFE:

4 X 800m run, 80 double unders (3 X 1 singles) 1min rest
Then: 4 rds
10 ring rows
10 ring dips
10 GHD/MB sit-ups
10 back extensions

CF:

A. Warm-up
B. Back Squat
4×5 @75%
C. 2 Rounds:
Row 1k
50 Thrusters 45/35lbs
25 Pull-Ups
15 Burpees
-Additional Work-
D. 50 Strict Pull Ups
For Quality
Focus on range of motion, not just minimum Chin over Bar
E. 3 Rounds:
20/12 Calorie Bike
10 D-Ball Cleans 150/100lbs

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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