CFE:

Long Intervals:
2 x 400m run, 10 burpee to plate (45/25)

2 x 400m run, 10 plate G2OH

2 x 400m run, 10 burpee/plate2OH

Then: 5 rds

10 DB floor press

10 DB bent over Row (elbows out)

*use same weight for both movements 

CrossFit

Deadlift:
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

Conditioning :

“Optimus Prime”

AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

Accessory:

4 x 10 barbell curls

15 hollow rocks after each set

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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