CFE

Wednesday Intervals:
3 x 20 cal Row, 25 wallballs (20/14) 1 min rest
3 x 20 cal bike, 20 KBS (53/35) 1 min rest
3 x 10 shuttle runs, 10 MBC, 1 min rest

Then:
1,2,3,4,5,6,7
Strict pull-ups
*10 lateral raises after each set

CrossFit

Strength:

Squat snatch 65-70%

  • Emom 10: 2 position squat snatch+1 OHS
    •  *hang / floor*

metcon

  • 4 min amrap
    • 20 double under 
    • 8 hang power snatch 75/55 
    • 4 lateral bar burpees

-Rest 2 min –

  • 4 min amrap 
    • 20 double under 
    • 6 hang power snatch 95/65 
    • 6 lateral bar burpees 

-Rest 2 min-

  • 4 min amrap 
    • 20 double under 
    • 4 hang power snatch 115/85
    • 8 lateral bar burpees 

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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