CFE:

Short Intervals
8 X 100m sprint, 15 sec rest
4 X 200m sprint, 30 sec rest
2 X 300m run, 30 sec rest
Rest 2min
2 X 300m run, 30 sec rest
4 X 200m sprint, 30 sec rest
8 X 100m sprint, 15 sec rest
(1 extra each for full training)
Then 4 rounds for quality
10 DB push-ups/renegade rows
10 DB thrusters

CF:

A. Warm-up
B. Back Squat 5×3 (Start around 85%)
C. 12-10-8-6
Squat Snatch 115/85
Bar Muscle Ups
Lateral Bar Burpees
-Additional Work-
D.AMRAP 4 Minutes x 3
Ski 16/12 Calories
16 Single Arm Overhead Squats 50/35lbs
(8 each arm)
Rest 2:00
E. 10 Rounds:
Bike 15/9 Calories
1 Legless Rope Climb
1 Standard Rope Climb
Rest :30

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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