5 RFT:

5 Pullups

20 Mtn Climbers

15 Air Squats

400m Run




Mup Skill and Strength Continuation (This is our Last week for consistent Mup Work)

Sprint Work: 3 Rounds. 3M Rest between Each Round.

6 by 50m Sprints. These are Turn and Go 50m Sprints. After you Finish your 6th one your 3m Rest Starts. Bring a stop watch if you have one. Score Fastest Round.

Coaches Skill and Movement Breakdown: Split Jerk (With PVC or Empty BB)

Then: 8 by 2 Split Jerk from the Rack with Increasing Load.

CrossFit Solafide

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Clarksville, TN 37040


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