CFE:

Tabatas:

Box Jumps (24/20)
Push-Ups
Double Unders (3×1)
Burpees
Sit-Ups

CrossFit:

-Strength-

Pausing back Squats

5 Sets of 3:
Set #1 – 65% of estimated 1RM
Set #2 – 70%
Sets #3, 4, 5 – 75%

1st Squat – Pause for 3s in bottom.
2nd + 3rd Squat – No pause.
Rest as needed between sets.

-Conditioning-

3 Rounds:

300m run
25 Wall Balls (20/14)
300m Run
20 DB single arm Clean an

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