Bike 5K

Run 1M

Row 800m

** Bring your own bike. If you dont have one there will be an alternate option for you.




5M Hoover Ball Warmup

Junk Yard Dog w/Partner Followed by a 400M Partner Run

WOD: Tabatas. 20s On-10s Off. 30s Between Each Movement. Score Total Reps.

BB Row (45/35) *** Do NOT drop BB on floor no matter how bad your forearms are burning!

Air Squat

Abmat Situps

Alt Lunge w/KB held at Chest (53/35)

Russian KB Swing (53/35)



CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com

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