CFE:

Partner wod!
100 air squats
100 DB push press
100 abmat sit-ups
100 wallballs (20/14)
100 burpees
100 push-ups
100 KBS (53/35)
100 DB thrusters

Partner 1 works on movements while partner 2 runs 100m, then switch.

CF:

A. Warm-up
B. Strength
Bench Press
5×4 @ 85%+ 2RM
C. Conditioning
AMRAP 15
7 Deadlift Rx – 225/185 Rx+ – 315/225
100M KB Farmers Carry 70/53
7 HSPU Rx – Kipping Rx+ – Strict
-Addtional Work-
D. Conditioning #2
12 Rounds:
Row 150/125m
Rest :90
E. Strength Accessory
Deficit Push Ups
8×10
Place hands on 3″ plates and lower chest between them to the floor

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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