Endurance

26m AMRAP
5 wallwalks
40 double unders (3×1)
30 KBS (53/35)
20 goblet squats
10 alternating DB snatch (50/35)
150m run

CrossFit

Warm-Up

A. General
3mins of:
Easy machine nose breathing

B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side, focus on your lats & pecs

C. Specific
E(90s)MOM x 3
5 Inch worm push ups
5 push-up to Downward dog
5 Beat Swings/Pull ups

Gymnastics:

E2MOM x 5
4-7 Bar Muscle-ups
Bike or Row for Cals in remaining time

Conditioning:

At 0:00
2 rounds
30 TTB
50 Double unders

At 10:00
3 rounds
15 Power Snatch @95/65lbs
50 Double under

At 20:00
2 rounds
30 TTB
15 Power Snatch @95/65lbs
50 Double unders

Accessory Work:

4 sets

12 Bird Dogs. Hold extension for 3 seconds

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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