CFE:

10m AMRAP
250m run
25 KBS (53/35)

3min rest

15m AMRAP
10 hspu
20 box jump overs
300m run

CF:

A. Warm-up
B. Strength Prep
Pause Squats 95/65
3×10
Then
Hip Extensions
3×10
C. Strength
Back Squat
4×4 @82.5%
D. Conditioning
5 RFT
2 Rope Climbs
14 Alternating Pistols
-Additional Work-
E. Conditioning #2
Every 2:00 for 12:00
Sprint 15/9 Calories on Assault Bike
F. Gymnastics Accessory
EMOM for 10 Minutes
8 Box Jump Overs 24/20″
4 Bar Muscle Ups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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