CFE:

100 double under buy in: (3×1)
600m run
30 jumping air squats
600m run
30 push-ups
600m run
30 KB SDHP
600m run
30 donkey kicks
600m run
100 double under cash out

CF:

A. Warm-up
5 Steady Rounds
40′ Walking Lunge Steps
:20 Handstand Hold
6 Strict Ring Dips
B. Strength Prep
Single Leg Squats
4×10 (2 sets per side)
C. Strength
Back Squat
3×3 @87.5%
D. Conditioning
2 Rounds:
6 Muscle Ups
3 Squat Cleans Rx – 155/105 Rx+ – 225/155
4 Muscle Ups
2 Squat Cleans
2 Muscle Ups
1 Squat Clean
Rest 2:00
-Additional Work-
E. Strength Prep #2
Tabata Plank Holds
8 Rounds
:20 on / :10 off
F. Conditioning #2
For Time:
Run 3 miles
Come out smooth and build your pace throughout
G. Gymnastics Accessory
Every 3:00 for 12:00
Row 400/300m
Max Strict Handstand Push-ups in remaining time

CrossFit Solafide

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Clarksville, TN 37040

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