CFE:

12m EMOM
100m Row, 5 pull-ups
2min rest
Then: 4 rft:
200m Run
20 box jumps
Score: time on 4 rft

CF:

A. Warm-up
B. Strength
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 1 Min between sets
(Heavier than last time)
C. Conditioning
2 RFT
50/40 Cal Row
40 GHD Sit Ups
30 Kettlebell Swings Rx – 53/35 Rx+ – 70/53
-Additional Work-
D. Conditiong #2
3 Rounds:
AMRAP 2 Minutes
Max Burpees to 12″ Target
Rest 1 Minute
AMRAP 2 Minutes
Rope Climbs
Rest 1 Minute
E. Strength Accessory
Seated Dumbbell Press
3×10
Heavy and Unbroken

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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