CFE:

For Time

50 DU, 50 sit-ups, 600m run
40 DU, 40 Sit-ups, 600m run
30 DU, 30 Sit-ups, 600m run
20 DU, 20 Sit-ups, 600m run
10 DU, 10 Sit-ups, 600m run
*single unders are 3×1*

CrossFit:

Conditioning

“MACHO MILE”

4rft:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

**1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Core Accessory

3 rds for quality:
15 GHD Sit -up
10 Push ups
10 Barbell Curls (45/35)