CFE:

“Murph Prep”

1200m run
30 air squats
20 push-ups
10 pull-ups
800m run
30 air squats
20 push-ups
10 pull-ups
400m run
30 air squats
20 push-ups
10 pull-ups
800m run
30 air squats
20 push-ups
10 pull-ups
1200m run

CrossFit:

Strength

Barbell Cycling

On the 2min x 5 RDS.
3 power cleans
directly into, 3 Push Jerks.

*start at 65 % of Power clean, increase based on feel.

Conditioning

“The Chief”

5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP