CFE:

2 X 600m, 15 pull-ups, 30sec rest
3 X 400m, 15 push-ups, 30 sec rest
4 X 300m, 15 air squats, 30 sec rest
Then 3 rounds:
8 windmills, ea side
20 figure 8
20 side V ups

CF:

A. Warm Up
B. EMOM 10: 1 Power Snatch
* Start 75% add 5/2.5lbs each min
C. AMRAP 6
“Lil’ Fran”
12 – 9 – 6
Thrusters 95/65
Pull-ups
Rest 4mins
-Then-
AMRAP 6
” Lil’ Diane”
12 -9 – 6
Deadlifts 225/155
Handstand Push-ups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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