CFE:

5 x 5min AMRAPS, 1 min rest between AMRAPS

1) 16 cal Row
16 box jumps (24/20)

2) 16 DB thrusters
16 pull-ups
100m run

3) 16 burpees
16 DB snatches
100m run

4) 16 mountain climbers
16 KBS (53/35)
100m run

5) 16 push-ups
16 sit-ups
100m fun

CF:

A. Warm-up
B. Strength
Bench Press
5×2 @ 90%+ 2RM
C. Conditioning
3 RFT
15/12 Cal Row
20 Back Rack Lunges 135/95
15 Deficit Push-Ups 45/25
20 Alternating DB Snatches 50/35
-Additional Work-
D. Conditioning #2
For Time:
200m Yoke Carry 385/285lbs
each time you break complete 5 Burpees over the top
E. Conditioning #3
27-24-21-18-15-12-9
(Ladies cut 3 cals off each round)
Ski for Calories
Rest 1-3 minutes between sets

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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