CFE:

Short Intervals:
8 X 100m sprint, 15 sec rest
4 X 200m run, 30 sec rest
2 X 300m run. 30 sec rest
2 min rest
2 X 300m run, 30 sec rest
4 X 200m run, 30 sec rest
8 X 100m sprint, up to 30 sec rest
Then: 6m AMRAP
8 pistols
6 push-ups
4 pull-ups

CF:

A. Warm-up
B. OHS Strength
8@ 65%
8@ 70%
6@ 80%
6@ 85%
C. 21-15-9
DB Squat Snatch 50/35
GHD Sit-ups
500M Row

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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