CFE:

SHORT INTERVALS:

8 x 100m sprint, 15 sec rest
4 x 200m run, 30 sec rest
2 x 300m run, 30 sec rest
-2min rest-
2 x 300m run, 30 sec rest
4 x 200m run, 30 sec rest
8 x 100m sprint, 15 sec rest
*1 more of each for full marathon training

CrossFit:

-Strength-

SQUAT CLEAN COMPLEX

every 2:00 x 6 rds: (12 min clock)
2 high hang cleans (pocket)
1 hang clean (knee-level)
1 clean (floor)

-Conditioning-

4 RFT:

15 Barbell Facing Burpees
12 deadlifts
9 Hang Power Cleans
6 Push Jerks
RX- 135/95