CFE:

5 rds :

-Every 5 min-
400m run/Row
12 burpees
20 abmat sit-ups
Rest until start of next round

CrossFit

• Amrap 4 
  • 4 power snatches 135/95
  • 8 t2b

Rest 2 min 

• Amrap 4 
  • 5 ohs 135/95
  • 10 hspu 

Rest 2 min 

• Amrap 4 
  • 6 thrusters 135/95
  • 12 lateral bar burpees 

Accessory work:

• 4 sets:
  • 15 ghd sit ups
  • 10 lateral raise db’s
  • 10 front raise db’s
  • :30 sec rest