CFE:

Short intervals:
4 X 400m run, 15 sec rest
4 X 100m sprint, 15 sec rest
4 X 400m, run 15 sec rest
(1 more ea for full training)
Then: 4 rft:
10 KB Sumo DL
10 ring rows
10 candlestick pistols

CF:

A. Warm Up
C. For time:
30 Cal Row
30 KB Swings 70/53
30 Pull-ups
30 Cal Row
30 Box Jumps 24/20
30 Wallballs 20/14
30 Cal Row
30 KB Swings 70/53
30 Pull-ups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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