CFE:

Long Intervals:
2 x 1600m run, 1min rest
2 x 1200m run, 90sec rest
1 x 800m run
Optional cash out: 3 rds
10 KB squat clean and press (53/35)
10 push-ups
10 walking plank

CF:

A. Warm-up
B. Strength
Find 3RM Sumo Deadlift
NO BOUNCE
C. “Jackie”
1000m Row
50 Thrusters Rx – 45/35 Rx+ – 95/65
30 Pull-Ups Rx – Kipping Rx+ – Strict
-Additional Work-
D. Strength Accessory
100′ Unbroken Farmer’s Carry
Find max weight
Then
Max effort Dumbbell Farmer’s Holds
100/70lbs each hand
Hold at side until grip fails
E. Conditioning #2
For Time:
Row 2k

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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