CFE:

Wednesday Endurance:
30-20-20 box jump overs (24/20)
21-15-9 DB KB DL (53/35)
12-10-8 HSPU
500m run/row after each round

CrossFit

• Clean and jerk
  • every 90 seconds for 7 sets
    • 2 c and j @ 70-80%
      
• metcon:
  • amrap 17
    • 12 double DB hang power clean 50/35
    • 16/12 cal bike (22/16row)
    • 20 wall ball 20/14