CFE:

Short Intervals:
6 x 100m sprint, 5 pull-ups, 30 sec rest 
4 x 200m run, 10 push-ups, 30 sec rest
2 x 300m run, 15 jumping air squats, 30 sec rest

Then:
45 sec weighted plank (35/25)
15 hanging knee raises
45 sec weighted plank
15 V ups
45 sec weighted planks
15 GHD
45 sec weighted plank
15 Russian twists (20/14) each side

CrossFit:

Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat on *both* lifts.
This is a 3% increase from last week.

Conditioning
“Elizabeth”

-For Time-
21-15-9:
Squat Cleans
Ring Dips

Barbell- 135/95

Optional Core cash out:

3 rds :

15 Russian swings 70/53

15 hollow rocks

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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