CFE:

Long Intervals:
6/8 X 400m run, 30 sec rest
Then 4 rft:
12 DB strict press
10 DB squat
8 DB thrusters
6 burpees

CF:

A. Warm-up
B. 3 Sets
1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee)
@70-75% current 1RM Clean
Rest 3 min
C. 3 RFT
30 Box Jump Overs 24/20
20 Double Dumbbell Ground to Overhead 50/35
-Additional Work-
D. Deadlift
(Traditional OR Sumo)
2-4-6-8
E. 5 Rounds:
Bike 5/4.5k
Rest 3:00
F. 5 Rounds:
15 Sandbag Squats 150/100lbs
100m Sandbag Carry
*Rest as needed

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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