CFE:

Long Interval:
4 X 800m, 45 sec rest
(1 extr 800 for full training)
Then 21/15/9
Pull-ups
Box jumps

CF:

A. Warm-up
B. Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch
Round 1 75%
Round 2 80%
Round 3 85%
C. 3 x 5 min Rounds
50 Wallballs 20/14
30 Dumbbell Snatch 50/35
10 Cal Row
-Additional Work-
D. 5 Rounds:
Bike 15/9 Calories
15/12 Ring Dips
Rest 2:00
E. 3 Sets of Max Rep Unbroken Thrusters
Rest 3:00
115/85lbs

CrossFit Solafide

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Clarksville, TN 37040

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