Partner WOD:

800m Weighted Run

@ 200m 50 AS/30 Burpees

@ 400m 40 Slam Balls/20 Pushups

@800m 30 Side Passes/20 Plank Slaps




A. Mup Work…10M – Today is the Day to Get it!!!

B. Turkish Getup Skill Work- 10M- Use all Available Resources

C. Box Jump Variation Drills: Max Hgt/1 Leg/Lateral Jumps/Box Overs/Box Hops. These rotation stations will be Set up as Drill work and you will work thru them as Quickly and Efficiently as Possible.  15M

Please DO NOT Jump on boxes if you are 1.) Scared 2.)Have an achilles or ankle issue 3.) Shouldn’t be Jumping on Boxes for other Safety Reasons

Instead work on Box Step ups. Put diff’t Hgt. boxes up against a wall and practice doing 50 Step Ups on Each Size.

D. 2K Row for Time

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com

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