10.2.19
CFE:
Long intervals:
3 x 400m run, 30 sec rest
2 x 800m run, 45 sec rest
1 x 1200m run
Then 3 x AMRAP
Ring dips
Feet elevated push-ups
Bench Dips
1min hanging oblique knee raise
CrossFit
front squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat
*70-75 % sets 1-3 , then build to a heavy for the day*
conditioning:
5 rds:
200m run
10 hspu
15 thrusters 45/35