CFE:

Short Intervals
8 x 300m run, 10 box jump/squat on top (24/20), 30 sec rest

Then: 5 rds:10 strict ring rows (feet elevated for added difficulty)10 strict push-ups (feet elevated for added difficulty)

CrossFit:

“Hot Sauce” Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Barbell
Max Overhead Squats
Barbell – 95/65 lb

Rest 3:00

“Hot Sauce” Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Barbell
Max Overhead Squats
Barbell – 115/85 lb

Rest 3:00

“Hot Sauce” Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Barbell
Max Overhead Squats
Barbell – 135/95 lb

Rest 3:00

“Hot Sauce” Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Barbell
Max Overhead Squats
Barbell – 155/105 lb


CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



© 2020 CrossFit Solafide | Site by Clarksville Website Design