CFE:

10 x 300m run,
10 weighted box step ups (24/20)
30 sec rest
Then: 3 rds
15 DB pullover on bench
AMRAP chin-ups
15 reverse grip DB/BB bent over row

CF:

1. Warm-up
3 Steady Rounds
10 Glute Bridges
10 Push Ups
Run 200m

2A. Strength Prep
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)
Superset with
Deficit Push Ups
4×10
Control eccentric, speed on concentric

2B. Strength
Back Squat
5×5 @80%

3. Conditioning
For Time:
Row 30/25 Calories
25 HSPU
Row 20/15 Calories
25 HSPU
Row 10 Calories
12 Power Cleans 185/135lbs

4. Additional Work
Run 1600m x 4
Rest 4:00
Times should be within a couple seconds each interval

5. Gymnastics Accessory
AMRAP 7 Minutes
Complete as many unbroken sets of 6 Chest to Bar reps as possible

6. Strength Accessory
Press Grip Bench Press
5×5 Heavier Than last time

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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