164925_476574349092307_628755229_nCFE: New Class @ 730am (No longer at 9am) Childcare is Available

Suicide Hill Sprints

 

CF:

MOB

DYNWU

MOD: KB Skill Work: Choose a KB you can Work good Form

4 Rds: 8 Right Arm Swing/8 Left Arm Swing/8 H2H/8 Around the World/4 Left Arm Snatch/4 Right Arm Snatch

WOD:  “GOP”

4M EMOM

12 Power Cleans (135/95)

Rest 1M.

Then 4M EMOM

12 Push Jerk (135/95)

Rest 45s.

Then 4M EMOM

12 Lateral Bar Burpees

Rest 30s.

Then 4M EMOM

12 Pullups

A perfect score is 192R. If you are unable to complete the 12R in 1M Time Cap then you will score Reps actually completed in that time frame window. MOD as needed to complete workload in set minute.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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