CFE:

“Marathon”
2 rft
400m run
26 HR push-ups
400m run
26 KBS (53/35)
400m run
26 sit-ups
400m run
26 sdhp (53/35)
400m run
26 air squats
400m run
26 box jumps (24/20)

CF:

A. Warm-up
B. Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%
C. 5 Rounds:
Bike or Row 15/9 Calories
15 Deadlifts
R1 – Rx – 135/95 Rx+ – 225/155lbs
R2 – Rx – 155/105 Rx+ – 255/175lbs
R3 – Rx – 185/135 Rx+ – 275/185lbs
R4 – Rx – 225/ 155 Rx+ – 295/195lbs
R5 – Rx – 255/175 Rx+ – 315/205lbs
Rest 2:00
*One bar, change weights during rest.
-Additional Work-
D. Perfect Kipping Ring Dips
10×7
Rest enough to complete the sets unbroken
E. Double Dumbbell Split Squat (Single Leg Squat)
3×10 Each leg

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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