CFE:

Wednesday Intervals:
Long intervals:
2 x 400m run, 30 sec rest
3 x 500m run, 45 sec rest
1 x 600m run
*1 additional 600m for full marathon training

Then: 4 rds for quality
5 strict pull-ups
5 strict ring dips
12 heels elevated goblet squats (53/35)

CrossFit

• Strength: EMOM 8
  • 2 x Squat clean + jerk 
  • @ 75% of c and j
    • *All singles
      
• metcon:
  • Amrap 12:
    • 3 clusters 145/100
    • 5 bar mu
    • 7 devils press 50/35