CFE:

25 KBS (53/35)
50 air squats
500m run
25 pull-ups
50 air squats
500m run
25 push-ups
50 air squats
500m run
25 sit-ups
50 air squats
500m run 

CrossFit:

For time :

10 burpees 

31 wall ball 20/14

10 bar facing burpees 

31 db hang clean and jerk 50/35

10 deadlifts 255/185

31 wall ball 20/14

10 deadlifts 255/185

31 alt dB snatches  50/35

10 bar facing burpees 

31 wall ball 20/14

10 burpees