CFE:

Short Intervals:
4 X 800m run, 45 sec rest
3 X 600m run, 30 sec rest
2 X 400m run, 30 sec rest
2 X 200m sprint, 30 sec rest
(1 extra 800m + 400m for full marathon training)
Then: 5 rft:
10 DB snatch (50/35)
10 donkey kicks

CF:

A. Warm-up
B. EMOM for 12 Minutes
1 Snatch Pull + Squat Snatch
Start at 70% and build up
C. AMRAP 12
12 Alt Dumbbell Snatch 50/35
15 GHD Situps
30 Double Unders
-Additional Work-
D. Every 2 Mins for 10 Mins
15 Burpee Box Jumps @ 30/24″

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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