CFE:

SHORT INTERVALS

2 x 400m run, 30 sec rest
4 x 600m run, 45 sec rest
1 x 800m run, 1 min rest
*1 additional 600m run + 800m run for full marathon training

-then: 5RFT
4 pull-ups
8 box-jumps (24/20)
12 air squats

CrossFit:

-Warm-Up-

Coaches Choice

-Conditioning-

“MEATBALL”

For Time:
75 Wallballs (20/14)
35/25 cal Bike or Row (50/35)
10 Rounds of Strict CindyStrength

B.B. Finisher:

4 rds: 
10 empty barbell curls
15 empty barbell shoulder press (strict, until push press is needed)
20 banded good mornings