CFE:

3 x 800m run, 15 T2Ring, 1min rest
2 x 600m run, 10 supine ring rows, 45 sec rest
Then: 6m EMOM Every 30sec
DB thruster
DB lateral lunge
Push-ups

CF:

A. Warm-up
B.Strength
Sumo Deadlift
5×2 As Heavy As Possible
No Bounce – Silent
C. Conditioning
For Time:
50-35-20
Sumo Deadlift High Pull 75/55
Wallballs 20/14
Run 400m after the round of 50 and 35 (two Runs sandwiched in.)
-Additional Work-
D. Conditioning #2
15 Rounds:
1:00 on / 1:00 off
Max distance on C2 Bike Erg
E. Strength Accessory
Strict Chest to Bar Pull Ups
8×5
Tempo of 2:1
Fast on the way up, Slow on the way down

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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