CFE:

-Conditioning-

Long Intervals

4 x 500m run, 30 sec rest
3 x 800m run, 1 min rest
*1 additional 500m + 800m run for full marathon training

Then: 4 rft:
10 tall box step ups (24/20)
10 diamond push-ups
10 tuck jumps

CrossFit:

Warm-Up

Coaches Choice

-Strength –

Build to a heavy 3 rep Deadlift

-Conditioning-

“Double Play”

Amrap 15:
5 power snatches (115/80)
10 OHS (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders