CFE:

Long Intervals:
1 x 1600m run, 90 sec rest
2 x 1200m run, 1 min rest
3 x 800m run, 45 sec rest
Then: 3 rft:
15 MB sit-ups
20 MB twists
15 T2MB

CF:

A. Warm-up
B. Strength
Power Snatch
7×1 90%+
C. Conditioning
8 Rounds:
10 Bar Facing Burpees
10 Toes to Bar
Rest :30
-Additional Work-
D. Conditioning #2
For Time:
150 Air Squats
20 Muscle Ups
100 Air Squats
15 Muscle Ups
50 Air Squats
10 Muscle Ups
E. Strength Accessory
Overhead Squats
7×1 80%+
3 Second Pause in the bottom each rep

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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