CFE:

Short interval
10/12 X 100m, 30 sec rest (10 rds for half training, 12 for full)
Then 3 rds:
1min Alternating KB/DB snatch (heavy)
1min box jumps
1min ring rows
1min plate jumping air squats
1min rest

CF:

A. Warm Up
B. EMOM 6 1x Power Snatch @ 85%
C. 30 C2B Pull-ups
30 Overhead Squats 95/65
20 C2B Pull-Ups
20 Overhead Squats 95/65
10 C2B Pull-Ups
10 Overhead Squats 95/65

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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