CFE:

Long Intervals:
20min easy pace (half)
30min easy pace (full)
Then 3 rds:
20 DB planks rows
20 DB walking lunges
20 DB DL
20 sit-ups

CF:

A. Warm-up
B. Front Squat
5×3 @80%
-Then-
Split Jerk
1-1-1-1-1-1-1
Build weight over sets
C. AMRAP 12
3-6-9…. Add 3 Reps Each Round
Power Cleans 95/65lbs
Toes to Bar
Run 200m
-Additional Work-
D. 10 Rounds
30′ Handstand Walk for speed
Rest as needed
E. 3 Rounds:
3 Legless Rope Climbs
50 Air Squats

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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