CFE:

1200m run
50 push-ups
50 sit-ups
1200m run
50 push-ups
50 sit-ups
1200m run

CF:

A. Warm-up
B. Strength
Sumo Deadlift
5×5 As Heavy As Possible
No Bounce – Silent
C. Conditioning
3 RFT
Row 500m
12 Deadlift Rx – 225/155 Rx+ – 335/235
21 Ring Dips
-Additional Work-
D. Conditioning #2
10 Rounds:
10/7 Cals on Assault Bike
30 Heavy Double Unders
(Zeus Rope from RXSG preferred)
Rest 1:00
E. Strength Accessory
Strict Chest to Bar Pull Ups
5×8
Tempo of 2:1
Fast on the way up, Slow on the way down

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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