CFE:

Long Intervals:
10m EMOM
10 wallballs (30/20)
Then:
600m run, 20 slamballs (30/20), 30 sec rest
600m run, 20 MB sit-ups, 30 sec rest
600m run, 20 plank knee tucks, 30 sec rest
600m run, 20 Russian twists

CrossFit:

3 Rounds:
800 Meter Run
80 Double-Unders
21 Barbell Push Presses
Barbell Pounds – 115/85

Accessory work

3 rds :

15 Russian KB swings 70/53

12 DB strict press

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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