CFE:

4 RFT:

400m run
20 DB walking lunges
15 DB push press
10 T2B

CrossFit:

Conditioning
“Front Runner”
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx – 155/105

Strength Accessory

4 sets:

Bench Press x 12 (135/95)

250/200m Row Sprints after each set

*rest 60-90 seconds after each row before beginning next set.