CFE:

3200m
21 T2B
21 ab rower
21 jumping air squats
1600m
15 T2B
15 ab rower
15 jumping air squats
800m
9 T2B
9 ab rower
9 jumping air squats

Go Commando distance:
7 miles

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. 9/11 Tribute WOD
For Time:
11 Box Jumps (24/20)
11 Thrusters (95/65)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (145/95)
11 HSPUs
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (145/95)
11 Push Jerks (95/65)
2001m Run (1.25 miles)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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