CFE:

Short Intervals
“Death by”
1) box jumps (up by 2)
2) ring rows (up by 3)
3) air squats (up by 5)
Score: each reps each movement

Then: max effort strict push-ups
6m EMOM
1/2 ME push-ups 
(If ME is 12, then perform 6 for each min)

CrossFit:

Skill practice: not for time

4 rds :

250m easy row

3 ring muscle ups or 3 strict pull ups / 3 ring dips

Conditioning:

5 rds :

400m run

12 burpees

12 t2b

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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