CFE:

Short Intervals:
4 x 600m run, 30 sec rest
3 x 800m run, 45 sec rest
Optional cash out:
3 rds:
Triset: 10 each
DB curl
DB hammer curl
DB reverse curl
Superset:
10 hanging knee raise
30 sec hollow body hold

CF:

A. Warm-up
B. Skill Work
Rope Climb
C. Conditioning
With a Partner
3 RFT
20 Ring Dips
30 Wallballs 20/14
40 Cal Bike/Row
-Additional Work-
D. Gymnastics
With a Partner
For Time:
20 Legless Rope Climbs

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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