CFE:

Long Intervals:

800m run, 10 T2Ring, 60 sec rest

800m run, 10 T2R, 45 sec rest

800m run, 10 T2R, 30 sec rest

800m run, 10 T2R, 15 sec rest

800m run, 10 T2R

Then: 8M EMOM (alternating)

12-15 DB bent over rows (heavy)

12-15 DB Arnold press (heavy)

CrossFit:

For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell – 50/35
Box – 24″/20″

Strength Accessory:
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHD Sit-Ups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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