CFE:

Short Intervals:
5 x 100m sprint, 30 sec rest
2min rest after last sprint
5 x 300m Run, 30 sec rest
2min rest after last 300m
5 x 500m Run, 45 sec rest
Then: 3 Rounds for quality
10 HRPU
10 1 leg DB stiff leg DL
20 alt. V ups

CF:

A. Warm-up
B. Strength
Box Squat
6×4 @ 80%+
C. Conditioning
For Time:
9-7-5-3
Squat Snatch Rx – 115/80 Rx+ – 165/115
Muscle Ups
-Additional Work-
D. Conditioning #2
5 Rounds:
C2 Bike 3k
Rest 3:00
E. Strength Accessory
Barbell Split Squats
4×15 (2×15/side)
Tempo of 2:1
Fast on the way up, Slow on the way down
Heavier than last time

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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