CFE:


Long Intervals:
1 x 1000m run, 10 DB hang clean and jerk, 1 min rest (50/35)
2 x 500m run, 10 1 arm OHSquats, 45 sec rest
3 x 250m run, 10 front squats, 30 sec rest

Then 4 min AMRAP
1 plate G2OH/alternating lunge
2 plate G2OH/alternating lunge
3 plate G2OH/alternating lunge ………..

2min rest

100 abmat sit-ups for time

Score: time/rounds/time

CrossFit:

Front Squat:

-work to a heavy single.

Conditioning:

  • For Time:
  • 50 thrusters 85/55
  • 40 kB swings 53/35
  • 30 Power snatch 85/55
  • 20 goblet squats 53/35
  • 10 bar facing burpees



CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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