CFE

Thursday Intervals:
Long intervals :
3 x 800m run, 1 min rest
3 x 600m run, 45 sec rest
2 x 400m run, 30 sec rest
*additional 800m and 600m for full marathon training

Then: 8m AMRAP
8 hang DB snatch (each)
Jumping air squats 8,16,24,32,40………

CrossFit

• amrap 6
  • 30 double under
  • 15 double db hang power clean 50/35
  • 10 push ups
    • rest 2 min
• amrap 6
  • 25 double under
  • 15 ab mat sit up
  • 10 double db bent over row 50/35
    • rest 2 min
• anrap 6
  • 20 double under
  • 15 alternating db Snatch 50/35
  • 10 Ring rows

• core cash out:
  • 5 sets: 15 hollow rocks
    • :30 sec plank between sets