CFE:

Wednesday Intervals:
Long Intervals:
2 x 500m, 30 sec rest
3 x 600m, 45 sec rest
2 x 800m, 1min rest
*additional 800m for full marathon training

Then: 10m AMRAP
10 box jumps (24/20)
10 renegade rows
10 push-ups
10 V ups

*or optional tabatas!

CrossFit

• Squat clean
  • emom 9
    • 2 cleans @70+
      • work to heavy 2 reps for the day.
• metcon
  • 5 rds for time:
    • 200 m run/row
    • 8 c and j 165/105
    • 30 double unders