CFE:

2 X 800m run, 10 GHD, 30 sec rest
3 X 600m run, 20 V ups, 30 sec rest
4 X 400m run, 30 russian twists, 30 sec rest
Then: tabatas
Hollow body hold
Flutter kicks

CF:

A. Warm-up
B. Every :90 seconds for 9 rounds
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%
C. AMRAP 12
10 Deadlifts 225/155
40 Double Unders
10 Wallballs 30/20

CrossFit Solafide

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Clarksville, TN 37040

email: info@crossfitsolafide.com



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