CFE:

3 rft:
800m run
15 tire flips
400m run
30 sit-ups

CF:

A. Warm-up
3 Steady Rounds:
30′ Walking Lunge Steps
Run 100m
10 Ring Rows
B. Strength Prep
Glute-Ham Raises
3×6
C. Strength
Back Squat
3×3 @85%
D. Conditioning
3 Rounds:
8 Touch and Go Clean & Jerk Rx – 95/65 Rx+ – 155/105
18 Pull Ups
Rest 2:00
-Additional Work-
E. Conditioning #2
Row 4k
F. Gymnastics Accessory
Every 3:00 for 15:00 Complete:
30′ Handstand Walk
Up and Down small staircase
30′ Handstand Walk
G. Strength Prep
Zercher Squats
3×10

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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