CFE:

2 x 600m run, 10 row in plank, 30 sec rest
2 x 500m run, 8 DB thrusters, $0 sec rest
2 x 400m run, 6 manmakers, 30 sec rest

Then: 3 rds
20 sec. each Side T w/leg elevated
30 Alternating V ups (right+left+together=3)
15 each side plank crunches
15 sit-ups

CrossFit:

On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)

*60-70%* for the snatch work. Move well focus on form.

Conditioning

Nancy:

-5rds-

400m run

15 OHS (95/65)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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