CFE:

Thursday Intervals:
4 rds Every 4min
500m, 10 1 arm KB DL (53/35)
4 rds Every 3min
400m, 10 1 arm KB HP (35/25)

Then: 3 rds
10-12 Bear crawl/renegade rows
10-12 DB floor press
12 plate sit-ups

CrossFit

•    For time: 
  •    50 double unders 
  •    30 KB swings 53/35
  •    50 double unders 
  •    30 double KB DL (suitcase) 53/35
  •    50 double unders 
  •    30 KB swings 53/35
  •    50 double unders 
  •    30 double KB DL (suitcase) 53/35
    

• Core:
  • 3 sets:
  • 15 ghd sit ups
  • 12 empty barbell good mornings