CFE:

Long Intervals:
4 x 600m run, 8 T2B, 30 sec rest
2 x 600m run, 16 KB DL (53/35) suitcase style, 1 KB, 30 sec rest

Then: 10/1
Burpees
Abmat sit-ups

CrossFit:

“Jackie”

1000m row

50 thrusters 45/35

30 pullups

Strength Accessory:

4 rds:

12 reps bench press

10 inverted rows (barbell on rig) supinated grip

*rest 60 seconds after each rd.