CFE:

4 rft:
500m run
300m row
16 weighted box step ups (24/20) (53/35)
12 supine ring rows (palms up)

CrossFit

• 25 min amrap :
  • 40 dubs
  • 30 alt db snatch
  • 25/18 cal bike
  • 20 power snatch 95/65
  • 40 dubs 
  • 10 c2b pull up

accessory: Giant sets:

4 x 15 banded good mornings

4 x 12 sit up

4 x 9 hollow rocks