CFE:

Short Intervals:
2 X 400m run, 30 sec rest
4 X 600m run, 30 sec rest
2 X 800m run, 30 sec rest
(1 extra 400m + 800m for full marathon training)
Then 5 Rft:
10 alt. DB snatch
10 1 arm OHS (5ea)
5 burpees
5 T2Ring

CF:

A. Warm-up
B. Find 1RM Snatch
C. AMRAP 15
50 Burpee Box Jump Overs 24/20
50 Single Arm Dumbbell Clean and Jerk 50/35
50 Handstand Push-Ups
-Additional Work-
D. AMRAP 9 Minutes
Run 200m
3 Rope Climbs

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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