CFE:

Short Intervals:
5 x 800m run, 45 sec rest
2 x 600m run, 30 sec rest

Optional cash out: 3 rft:
8 KB squat clean (heavy)
16 KB reverse lunges
24 sit-ups

CF:

A. Warm-up
B. Strength
3 Attempts to find 1RM Snatch
C. Conditioning
With a Partner
For Time:
80 Shoulder to Overhead Rx – 95/65 Rx+ – 155/105
60 GHD Sit Ups
40 Dumbbell Hang Cleans 50/35
20 Handstand Push-Ups
-Additional Work-
D. Conditioning #2
With a Partner
10k Bike
Switch anytime

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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