CFE:

Short Intervals:
20m emom
100m sprint
Then 10m emom
10 def. KB SLDL (75/53)
4 hspu

CF:

A. Warm-up
3 Rounds:
:30 Handstand Hold
Row 250m
10 Kipping Ring Dips
B. Strength
Power Clean and Push Jerk
5×5 @ 75%+
Drop and Reset Reps
Rest 1 Min between sets
C. Conditioning
3 Rounds:
40 KB Snatch 53/35
80 KB OH Lungs 53/35
Switch arms anytime on both movements
-Additional Work-
D. Conditioning #2
AMRAP 10 Minutes
15 Toes to Bar
60 Double Unders
10 Toes to Bar
40 Double Unders
5 Toes to Bar
20 Double Unders
(Start over, no rest)
E. Strength Accessory
Seated Dumbbell Press
5×7
Heavy and Unbroken

CrossFit Solafide

1021 Smokestack Drive.

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