CFE:

Long Intervals:
800m run, 10 OH box step ups (45/25)(24/20) 30 sec rest
600m run, 12 OH box step ups, 30 sec rest
500m run, 14 OH box step ups, 30 sec rest
400m run, 16 OH box step ups, 30 sec rest
300m run, 18 OH box step ups, 30 sec rest
200m run, 20 ON box step ups

Then: 3 rds
DB squat 15,12,10
Curtsy lunges 15,12,10 (each leg)
Stiff leg DL 15,12,10
30 sec rest, Circuit style 

CrossFit:

part 1 (on the 0:00)

Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5 Minutes

Part 2 (On the 10:00)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5 Minutes

Part 3 (On the 20:00)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

Accessory:

3 rds:

15 pushups

10 ghd sit ups

10 ring rows

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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