CFE:

Long Intervals:
5 X 600m, 45 sec rest
(1 extra for full training)
Then: 6 rft:
4 strict pull-ups/ring rows
8 box jumps
12 air squats

CF:

A. Warm-up
B. 3 Sets
1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee)
@75-80% current 1RM Clean
Rest 3 min
C. AMRAP 20 Minutes
3 Rounds of “Cindy”
(5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
3 Squat Cleans Rx – 135/95 Rx+ – 225/155lbs
Add 10/5lbs each Round
-Additional Work-
D. Deadlift
4-8-12-16
E. 4 Rounds:
Run 1 Mile
Rest :90
F. 6 Rounds
100′ Farmer’s Carry
160/110lbs each hand
Rest as needed

CrossFit Solafide

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