CFE:

Long Intervals:
2 x 1200m Run, 90 sec rest
2 x 1600m Run, 2min rest
Then: 3 rds for quality
15 (ea side) weighted twisting walking lunges
15 DB sumo squat

CF:

A. Warm-up
B. Strength
Power Snatch
7×2 80%+
C. Conditioning
For Time:
21-15-9
Bar Facing Burpees
Front Squats Rx – 135/95 Rx+ – 185/125
Ring Dips
-Additional Work-
D. Conditiong #2
AMRAP 3:00 x 3
Row 600/500m
Max Bar Muscle Ups in remaining time
Rest 2:00
E. Strength Accessory
Overhead Squats
5×2 77.5-80%
3 Second Pause in the bottom each rep

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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