CFE:

SHORT INTERVALS:2 x 800m run, 30 sec rest
2 x 600m run, 30 sec rest
2 x 400m run, 30 sec rest
2 x 200m run, 30 sec rest
*1 additional 800m run and 600m run for full marathon training

THEN:

3 rounds:
10 weighted Bulgarian split squat/single leg dead lift (each)
10 weighted lateral box step ups (each)

CrossFit:

Power Snatch
On the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 – 60%
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Sets #5+6+7 – 69-75%, based on feel.C

Conditioning:

5 rds:
15 Power Snatches (75/55)
21/15 Calorie Row