CFE:

4 rft:
20wallballs (20/14)
20 KB SDHP (53/35)
20 box jumps (24/20)
20 pushball
400m run

CF:

A. Warm-up
3 Rounds:
:30 Handstand Hold
Run 200m
10 Strict Pull Ups
B. Strength
EOMOM for 20 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM
C. Conditioning
AMRAP 12 Minutes
1 Muscle Up
1 Power Snatch Rx – 115/80 Rx+ – 165/110
2/2 3/3 4/4 etc…
-Additional Work-
D. Conditioning #2
For Time:
Ski 1k
100′ Handstand Walk
Rest :60
Ski 750m
75′ Handstand Walk
Rest :60
Ski 500m
50′ Handstand Walk
Rest :60
Ski 250m
25′ Handstand Walk
E. Strength Accessory
Romanian Deadlifts
5×10
Tempo of 2:1
Fast on the way up, Slow on the way down

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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