CFE:

Long Intervals:
3200m run, 90 sec rest
2400m run, 1min rest
1600m run, 45 sec rest
(1 extra 1600m for full marathon training)
Then: 3 rds
10 V ups
20 MB Russian twists
10 back extensions
CF:
A. Warm-up
B. Kipping Skill Work
C. AMRAP 16
500/400M Row
15 Sumo Deadlift High Pulls 75/55
12 Burpee Box Jumps 24/20
9 Pull-ups
-Additional Work-
D. In 10 Minutes
Build to Heavy Squat Clean
Squat Clean
E. For Time:
30 Parallette Handstand Push-Ups
Run 100m each break

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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