CFE:

Tuesday Intervals:
Short Intervals:
Compliments of Coach Joe Blumenauer!
6 rds of shuttle sprints
5m, 10m, 15m
10 DB thrusters (35/20)
1min rest

• touch right side going down, left side coming back

Then: 8m AMRAP:
12 seated floor alt. DB snatch (6 each)
12 weighted pistols off box (6ea)
8 pike press
10 dead bug with MB (5 ea)

CrossFit:

Tempo Deadlift
5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down

Build to a moderate, and not to exceed 55%. Rest as needed between sets.

Condtioning

5 rds:

25 double unders, 9 deadlifts 225/155

25 double unders, 12 hspu

core cash out:

50 weighted abmat sit ups 20/14