CFE:

23m amrap
3,6,9,12,15…………
Box jumps (24/20)
MBC (20/14)
200m Run

CF:

A. Warm-up
B. Strength
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(heavier than last time)
C. Conditioning
10-9-8-7-6-5-4-3-2-1
Burpee Box Over 30/24
GHD Sit Ups
-Additional Work-
D. Conditioning #2
For Time
100/70 Cals on Bike Erg
75 Push Ups
50 Thrusters 75/55lbs
25 Bar Muscle Ups
E. Strength Accessory
Seated Dumbbell Press
4×8
Heavy and Unbroken

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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