CFE:

Short Intervals:
5 x 400m run, 30 sec rest
5 x 100m sprint, 30 sec rest
5 x 400m run, 30 sec rest
Then: 6m EMOM
DB clusters

CF:

A. Warm-up
B. Strength
EOMOM for 12 Minutes
4 Squat Clean and Split Jerk
65%+ 1RM
C. Conditioning
AMRAP 3 Minutes
8 Overhead Squats Rx – 95/65 Rx+ – 165/115
12 Handstand Push-Ups
Rest 2:00
-Then-
AMRAP 3 Minutes
6 Overhead Squats Rx – 115/80 Rx+ – 185/125
10 Handstand Push-Ups
Rest 2:00
-Then-
AMRAP 3 Minutes
4 Overhead Squats Rx – 135/95 Rx+ – 205/135
8 Handstand Push-Ups
-Additional Work-
D. Conditioning #2
Ski 150/120 Calories For Time
EMOM until completion perform 1 Legless Rope Climb
E. Strength Accessory
Romanian Deadlifts
5×10
Tempo of 2:1
Fast on the way up, Slow on the way down
Heavier than last time

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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