CFE:

2 X 600m run, 15 pull-ups, 30 sec rest
3 X 400m run, 20 renegade rows, 30 sec rest
4 X 300m run, 25 air squats, 30 sec rest
Then: 3 rds for quality
12 DB Bulgarian split squat
1min strict plank

CF:

A. Warm-up
B. Squat Snatch
3 Reps @ 50%
3 Reps @ 55%
3 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%
C. AMRAP 12
21 Air Squats
15 Calorie Row
12 Alternating Dumbbell Snatches 50/35

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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