CFE:

30m AMRAP
150m run
20 box step ups
20 DB snatch
150m run
10 broad jump
10 burpees
150m run
20 push-ups
20 box dips

CF:

A. Warm-up
3 Steady Rounds
15 Empty Bar Thrusters
25 Lateral Bar Hops
20 Cal Row
B. Strength Prep
Glute-Ham Raises
3×6
C. Strength
Back Squat
3×3 @ 90%
D. Conditioning
2 Rounds:
20 GHD Sit Ups
15 Thrusters 115/75
10 KB Box Step Ups 53/35lbs 24/20″
5 Bar Muscle Ups
Rest 2:00
-Additional Work-
E. Conditioning #2
Row 6k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 6k.
F. Strength Prep
Zercher Squats
3×10
G. Gymnastics Accessory
21-18-15-12-9-6-3
Kipping Handstand Push-Ups
Complete 25 Heavy Double Unders between each set
(We recommend the RXSG Zeus Rope)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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