CFE:

3 rft: 8min time cap
50 double unders (3×1)
20 slam balls 
3min rest
15m AMRAP
8 tire flips
16 DB hang snatch (53/35)
400m run

Then: 100 abmat sit-ups for time
Score: time/rounds/time 

CrossFit:

Strength:

Bench Press :

9×2 @ 82%

Conditioning:

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike (row 35/25)
20 push ups
15 Deadlifts (245/165)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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