CFE:

FOR TIME:

3 rds:
10 weighted step ups
12 MB push-ups
15 GHD
250m run
3 rds:
20 walking lunges
15 wallballs
10 box jumps
3 rds:
10 ring rows 
12 lateral goblet squats 
15 sit-ups
200m run

CrossFit:

Strength

CLEAN AND JERK + SKILL

On the 1:30 x 7 sets :
30 double unders 
Right into ;
2 hang squat cleans 
+ 1 split Jerk 

Set 1-3 65% , 4-5 70-75% , 6-7 80-85%

FOR TIME 

21/15 cal row 
300m run
15/12 cal row 
250m run
9/9 cal row 
200m run
Directly into ……
21 hang clusters 135/95

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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