CFE:
Long Intervals:
4 x 800m run, 20 floor wipers, 1 min rest

Then: 6m AMRAP
3 pull-ups
6 push-ups
9 air squats
12 sit-ups

CrossFit

Emom 8;

4 burpee box jump over

directly into , 12 alt db snatches 50/35

…..Rest 2 min, then:

-Amrap 6-

14 single arm DB c and j (50/35)(7 each arm)

12 single dB box step ups 24/20

…..rest 2 min , then :

-Amrap 10-

10 pull-ups

20 wall ball

30 double unders




CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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