CFE:

500m
50m bear crawl
30 walking lunges
20 pull-ups
500m
50 box jumps (24/20)
30 double unders
20 ring dips
500m
50 KBS (53/35)
30 sit-ups
20 K2E
500m
50 wall-balls
30 Superman
20 up/downs
500m

CF:

A. Warm-up
B. Strength
Speed Clean and Jerk Ladder
Round 1
135/95
145/100
155/105
165/110
175/115

Round 2
185/135
195/ 140
205/145
215/150
225/155

Round 3
235/160
245/165
255/170
265/175
275/180
-Additional Work-
C. Conditioning
“Two Stroke Pull”
5 Rounds
Run 300m
20/15 Cal Bike/ Row
40′ Hand Over Hand Sled Pull 60/30

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



© 2020 CrossFit Solafide | Site by Clarksville Website Design