CFE:

5 rft:
15 cal Row/300m run
10 MBC (20/14)
15 strict ring rows
10 burpees
5 HSPU
30 sec rest

CrossFit:

Strength

Bench Press

6 x 4 Start @ 75% increase off feel

Benchmark

Nancy

5 RFT:
400m Run
15 OHS (95/65)