CFE:

Short Intervals:
2 x 400m run, 30 sec rest
4 x 600m run, 45 sec rest
800m All out

Optional cash out, 4 rounds:
10 weighted box step ups
10 bicep curls
10 sit-ups

CF:

A. Warmup
B. Oly
Find your 2RM Hang Snatch
C. Conditioning
AMRAP 10
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead Rx – 95/65 Rx+ – 155/105
6 Bar Facing Burpees
6 Shoulder to Overhead
9 Bar Facing Burpees
9 Shoulder to Overhead
12/12, 15/15, etc.
-Additional Work-
D. Conditioning #2
For Time:
Run 5 Miles
E. Gymnastics Accessory
3 Rounds:
Max Set of Toes to Bar
Rest 2:00
Score is total reps

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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