CFE:

1 x 800m run, 1min rest
2 x 1200m run, 90 sec rest
1 x 1600m run

Optional cash out: 4 rounds
10 hanging knee raises
10 DB/KB strict press
10 weighted lateral lunges

CF:

A. Warm-up
B. Oly
Find 2RM Hang Clean
C. Conditioning
For Time:
Row 50/40 Calories
Run 400m
50 Wallballs 20/14
Run 400m
50 Empty Bar Thrusters
Run 400m
-Additional Work-
D. Conditioning #2
Death by Assault Bike Calories
Min 1 – 1 Calories
Min 2 – 2 Calories
etc…
E. Gymnastics Accessory
AMRAP 8 Minutes
Max Sets of 5 Unbroken Ring Muscle Ups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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