CFE:

For time:
50 double unders, 300m run
40 DB thrusters, (35/20) 300m run
30 wallballs, (20/14), 300m run
20 box jumps, (24/20), 300m run 
10 HSPU, 300m run
20 box jumps, 300m run
30 wallballs, 300m run
40 DB thrusters, 300m run
50 double unders, 300m run

CrossFit:

Strength :

3 Rounds:
12 Back Squats – 70% of 3RM Back Squat
Repeating last week’s exact volume and load, but changing the repetition scheme. Where as last week we faced 4×9 reps, today we have 3×12.

Conditioning:

Teams of 2 : 25min amrap

Ascending Ladder:

3-6-9-12-15…
Row Calories
Kettlebell Swings (53/35)
Wallballs (20/14)

*Partner completes a full round before moving on. Then the other partner will complete the same rep scheme before moving on to the next number.

For example: partner A will row 3 calories, then do 3 KBS, then 3WB…. then partner B does 3 of each before they move on to 6/6 and so on . *

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



© 2019 CrossFit Solafide | Site by Clarksville Website Design