Short Intervals:
8 x 100m sprint, 15 sec rest
4 x 200m run. 30 sec rest
2 x 400m run, 30 sec rest
Rest 2min, then repeat in reverse sequence
Optional cash out:
3 rds
20 goblet reverse lunges
10 Low box seated tuck jumps


A. Warm-up
B. Strength
Find “1RM” Box Squat
(Spotter Mandatory)
C. Conditioning
For Time:
Shoulder to Overhead Rx – 95/65 Rx+ – 135/95
Toes to Bar
Row for Calories
-Additional Work-
D. Conditioning #2
Run 5k

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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