CFE:

2 rft:
400m run, 12 DB snatch (35/53) 30 sec rest
800m run, 12 DB snatch, 45 sec rest
1200m run, 12 DB snatch 1min run
Then 3 rft:
15 KB complex
15 Burpees

CF:

A. Warm-up
B. Squat Clean
1-1-1-1-1-1-1
Build to 1RM
C. For Time:
60 Single Arm Dumbbell Clean and Jerk 50/35
50 Push Ups
40 Alternating Dumbbell Squat Snatch
30 Handstand Push-Ups
20 Dumbbell Overhead Squats
10 Strict Handstand Push-Ups
-Additional Work-
D. Create Handstand Walk Obstacle Course from “Invitational”
Complete 2-5 times based on time and skill
(15-25 minute skill session)
E. AMRAP 10 Minutes
Row 500/400m
15 GHD Sit Ups holding a Medball

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



© 2019 CrossFit Solafide | Site by Clarksville Website Design