CFE:

Short Intervals:
4 x 300m Run, 30 sec rest
3 x 400m Run, 30 sec rest
2 x 600m Run, 45 sec rest
Then: 8m alt. EMOM
12 pistols
15 low box dips

CF:

A. Warm-up
B. Strength
Box Squat
6×3 @ 80%+
C. Conditioning
3 RFT
21 SDLHP 95/65
3 Rope Climbs
Run 400m
-Additional Work-
D. Conditioning #2
5 Rounds:
Row 1500/1250m
Rest 3:00
E. Strength Accessory
Barbell Split Squats
6×10 (3×10/side)
Tempo of 2:1
Fast on the way up, Slow on the way down
*Heavier than last time

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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