CFE:

Long Intervals:

2 x 1200m run, 90 sec rest

3 x 800m run, 1 min rest

*1 additional 1200 for full marathon training

Then:

3 rds-

20 alternating twisting MB lunges (20/14)

10 Down ups w/ MB

10 MB V-ups

CrossFit:

Practice:

12 min running clock-

Mu, Bar Mu, Pull up, C2B Practice

Conditioning:

6 RFT:

10 hang power cleans (115/80)

10 s2oh (115/80)

15 air squats

15 ab mat sit ups