CFE

Monday Intervals:
Short Intervals:
2 x 400m run, 30 sec rest
4 x 200m run, 30 sec rest
6 x 100m run, 30 sec rest
*1 additional 400m for full marathon training

Then 6m AMRAP
4 HSPU
8 DBL KB DL (53/35)
12 GHD

CrossFit

• Back squat
  • 1×5 @65%
  • 1×5 @75%
  • 1x 5+ @82.5%
    
• metcon
  • 22m Amrap
    • 10 thrusters 85/65
    • 12 bar facing burpee
    • 15/11 cal bike (row 18/12) (run 400m)