CFE:

2 rds:
500m run, 10 strict press, 30 sec rest
400m run, 5 strict pull-ups, 30 sec rest
300m run, 10 strict press, 30 sec rest
200m run, 5 strict pull-ups, 30 sec rest

Then:3 rds
8 KB single leg box/bench squat to forward lunge, each
8 KB single leg step ups to reverse lunge
10 heels elevated, narrow goblet squat/pulses

CrossFit:

Strength:

Bench Press

5×5 @ 70% *60-90 sec rest each set *

Conditioning

24 min Amrap:

8 front squats 115/80

10 alternating front rack lunges 115/80

12 push ups

10 toes’2’barbell

8 dead lifts 115/80

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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