CFE:

1200m run, 20 wallballs, 90 sec rest
800m run, 20 tall box step ups (24/20) 60 sec rest
600m run, 20 wallballs, 45 sec rest
400m run, 20 tall box step ups, 30 sec rest
200m run, 20 wallballs
Then: 5min time cap
25-20-15-10-5
Double unders (4×1 singles)
Sit-ups

CF:

1. Warm-Up
2 Steady Rounds
20 Banded Goodmornings
15 Pullups
1k Bike/Run
2A. Strength Prep
MAX EFFORT PLANK
2 Rounds
2:00 Rest Between Sets
Score is Total Time
2B. Strength
DEADLIFT
Find 5 Rep Max
3. Conditioning
FOR TIME
15-12-9
Power Clean 135/95 RX- 185/135lbs RX+
Pull-ups RX- Bar Muscle Ups RX+
Additional Work
4. Additional Work
Row 10k

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



© 2020 CrossFit Solafide | Site by Clarksville Website Design