CFE:

5 x 800m run, 10 devils press
Then: 3 rds
15 walking twisting lunge (each leg)
15 straight leg dead lift

 

CF:

1. Warm-up

3 rounds
200 m run/row
10 KB snatch (each side – light/moderate weight)
10 kb push press (each side)
25’ SA OH KB carry (each arm)

2. Strength
Barbell Cycling
For Time:
21 Push Presses (95/65)
15 Push Presses (135/95)
9 Push Presses (155/105) RX+ (185/135)
15 Push Presses (135/95)
21 Push Presses (95/65)

3. Conditioning
14 Min AMRAP
20 Alternating Pistols
15 Box Jump Overs (24/20)
10 Deadlifts #225/185

4. Additional Work
Ring Muscle-Up Biathlon
For Time:
800 Meter Run
21 Ring Muscle-Ups
800 Meter Run
15 Ring Muscle-Ups
800 Meter Run
9 Ring Muscle-Ups

Every Break on Muscle-Ups:
200 Meter Penalty Run.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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