CFE:

Short Intervals:
6 X 400m run, 30 sec rest
(2 extra for full marathon training)
Then: 3 round for reps:
1min box jumps
1min ring rows
1min plate jumping air squats (25/35)
1min rest

CF:

A. Warm-up
B. Power Clean to Push Jerk
Touch and Go
5×5
C. For Time:
45 Pull Ups
45 Thrusters 95/65lbs
Run 400m
-Additional Work-
D. AMRAP 6 Minutes
5 Deficit (4″) Handstand Push-Ups
25 Double Unders
E. Hip Extensions
3×25
Rest as needed

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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