CFE:

Wednesday Intervals:

Row/bike/run with the frigid temp, you have all the options!

2 x 600m, 25 sit-ups, 30 sec rest
2 x 500m, 20 GHD, 30 sec rest
2 x 400m, 15 hanging knee raises, 30 sec rest
2 x 300m, 10 ab rowers, 30 sec rest

Then: 4 x 1min AMRAP, 1min rest
5 DB RDL
5 DB squats
5 DB push press

CrossFit

Squat Snatch

5×4 @ 70-75%

*singles!*

Conditioning: (for Time)

• 500m row
• rest 90 sec
• 50 box jump overs
• Rest 90 sec
• 50 wall balls 20/14