CFE

Tuesday Intervals:
Short Intervals:
4 x 500m run, 30 sec rest
4 x 100m sprint, 30 sec rest
4 x 500m run, 30 sec rest
*1 more each for full marathon training

Then: 8m EMOM
8 alternating pistols + 2 strict pull-ups

*or alternate indoor wod

CrossFit

• bench press
  • 6×3 Start at 65% and work to a heavy triple.
    
• metcon
  • 9-7-5-7-9
    • bar mu
    • squat cleans 135/95
      
• or
  • 12-9-6-9-12 C2B
  • 9-7-5-7-9 squat cleans 135/95