CFE:

Short Intervals:
4 X 400m run, 30 sec rest
4 X 100m sprint, 15 sec rest
4 X 400m run, 30 sec rest
(1 more each for full training)
8m AMRAP
2 strict pull-ups
10 wallballs (20/14)
10 jumping lunges

CF:

A. Warm-up
B. 5×3 Squat Clean
Drop and Reset (Start around 80%)
C. 5 RFT
20/14 Calorie Bike/ Row
16 Dumbbell Front Rack Lunges 50/35
12 Handstand Push-Ups
-Additional Work-
D. 10 Rounds
Ski 300/250m
Rest :60
E. EMOM for 20 Minutes
2 Strict Muscle Ups in vest
4 Strict Deficit Handstand Push-Ups (4-8″) in vest
Alternate movements each round.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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