CFE:

2 x 600m run, 30 plank shoulder taps, 30sec rest
3 x 400m run, 20 plank toe taps, 30sec rest
4 x 300m run, 10 panther/plank walk, 30 sec rest
Then: 3 rds:
10 Bulgarian split squats (each)
10 1 leg Glute/hamstring raise (each)

 

CF:

1. Warm-Up
3 Rounds
4 Plank walk outs (hold plank for 5 sec)
6 Double KD clean
25 M Dual DB front rack carry
6 Tall kneeling KB Push press (Hold 2 sec overhead)
2. Strength
SQUAT CLEANS
3 Squat Cleans every 2:00 for 12:00
NO Fails
3. Conditioning
“HELEN”
3 Rounds For Time
400m Run
21 KB Swings #53/35
12 Pull-ups
Additional Work
4. Strength Accessory
Strict Pull-ups 5×85. Conditioning #2
Row 500m x5
Rest 1:1

CrossFit Solafide

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Clarksville, TN 37040

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