CFE:

For Time:

600m run
10 burpee/box jump
10 GHD
800m run
10 burpee/pull-ups
10 GHD
1200m run
10 burpee/pull-ups
10 GHD
800m run
10 burpee/pull-ups
10 GHD
600m run
10 burpee/box jump
10 GHD

CrossFit:

Strength

-Split Jerk-
5 Sets of 1 Rep

*moderately Heavy singles

Conditioning

“Heartbreak Kid”

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders