CFE:

Long Intervals: 1/2 marathon training
1 x 2400m run, 90 sec rest
2 x 1600m run, 1min rest
1 x 800m, all out!

Alternate Interval:
1 x 1600m run, 1 min rest
2 x 1200m run, 45 sec rest
1 x 800m run, all out!
Optional cash out:
3 rft:
5 strict pull-ups or 5 sec negatives
10 pistols
15 donkey kicks

CF:

A. Warm-up
B. Strength
Find 3RM Overhead Squat
C. Conditioning
With a Partner
AMRAP 15
8 Toes to Bar
6 Burpee Box Jump Overs 24/20
4 Squat Cleans Thrusters Rx – 115/80 Rx+ – 165/115
*Complete full round then switch
-Additional Work-
D. Conditioning #2
With a Partner
5 Rounds:
80 Heavy Double Unders
60 Push Ups
40 Calorie Ski
Split each movement in half with partner

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



© 2020 CrossFit Solafide | Site by Clarksville Website Design