CFE:

2 rft:
400m run, 20 KBS (53/35), 30 sec rest
800m run, 20 KB SDHP, 45 sec rest
1200m run, 20 KB goblet squats, 1min rest
Then: 8m EMOM
10 strict ring rows (even)
30 sec hollow body hold (odd)

CF:

A. Warm-up
2 Steady Rounds
30/20 Cal Row
8 HSPU
15 Goblet Squats
B. Strength Prep
Lunges 155/95
3×10
C. Strength
Back Squat
4×4 @85%
D. Conditioning
AMRAP 10
4 Deficit HSPU Rx – 45/25 Rx+ – 90/45
6 Power Snatches Rx – 115/80 Rx+ – 185/135
10 Pull-Ups
-Additional Work-
E. Conditioning #2
Sprint 20/15 Calories on Ski Erg x 8
Rest 3:00
F. Strength Prep
Plank Hold
4 Rounds
:30 on / :30 off
G. Gymnastics Accessory
3 Rounds:
15 Ring Muscle Ups
Rest 3:00

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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