CFE:

Short Intervals:
1 x 600m Run, 1min rest
2 x 400m Run, 45 sec rest
4 x 200m Run, 30 sec rest
6 x 100m sprint, 30 sec rest
Then 4 rounds for quality
8-12 DB bicep curl and strict press
8-12 DB renegade row and push-up
8-12 DB lateral squat each side

CF:

A. Warm-up
B. Strength
Box Squat
10×2 @ 52.5-62.5%
Speed Work
Rest :30-:60
C. Conditioning
5 RFT
7 Squat Snatch 135/95
7 Muscle Ups
THEN
Row 500m
(only 1 Row immediately following last round)
-Additional Work-
D. Conditioning #2
6 Rounds:
C2 Bike 2k
Rest 1:1
E. Strength Accessory
Sandbag Squats
4×10
150/100lbs

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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