CFE:

Long Interval:
2 X 400m run, 30 sec rest
3 X 600m run, 45 sec rest
1 X 600m run
Then: 4m AMRAP
5 up/down
10 DB thrusters
20 sit-ups
1min rest
5m AMRAP
10 DB strict press
10 PVC good mornings
10 GHD

CF:

A. Warm-up
B. 21 – 15 – 9
Row for Calories
Barbell Facing Burpees
-Then-
18 – 12 – 6
Row for Calories
KB Swings 53/35
-Then-
12 – 9 – 6
Row for Calories
Squat Cleans 155/105

CrossFit Solafide

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email: info@crossfitsolafide.com



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