CFE

Wednesday Intervals:
Long Intervals:
2 x 1200m run, 90 sec rest
3 x 800m run,1 min rest
2 x 600m run, 45 sec rest
*additional 1200m and 800m for full marathon training

Then:
1,2,3,4,5,5,4,3,2,1
DB thrusters (AHAP)
Renegade rows (each)
Russian twists (each)

CrossFit

deadlift: heavy single

• grace:
  • 30 c and j for time 135/95