CFE:

Short Intervals:

2 x 400m run, 30 sec rest
4 x 600m run, 30 sec rest
3 x 800m run, 30 sec rest
*1 additional 400m and 800m for full marathon training

-then-

3 RFT:

10 alt. DB snatch
10 1-arm OHS (5 each)
5 burpees
5 T2Ring

CrossFit:

Conditioning

“Bad Blood”
On the 5:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
12/9 Calorie Assault Bike (row 17/12)
9 Deadlifts (255/165)
12/9 Calorie Assault Bike (row 17/12)

*score is your Slowest round*

-Core Accessory-
3 sets:
21 GHD sit up (med ball ab-mat sit ups)
15 empty Barbell Good Mornings

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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