CFE:

Long Intervals:
2 x 1600m run, 1 min rest
1 x 1200m run, 45 sec rest
2 x 800m run, 30 sec rest
*1 additional 1200m and 800m for full marathon training

Then:

3 rds:
10 seated (floor) DB shoulder press
10 BB bicep curl

CrossFit:

Strength

Deadlift-

On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts
Set #2 – 1 Deadlift
Set #3 – 3 Deadlifts
Set #4 – 1 Deadlift
Set #5 – 3 Deadlifts
Set #6 – 1 Deadlift *The Goal Is to increase weight each set while maintaining good form.

Conditioning

AMRAP 18

21/15 Calorie Assault Bike (30/21 cal row)
15 Push Ups
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)