CFE

• 30 KBS, 1200m run (53/35)
• 25 goblet squats, 800m run
• 20 box jumps (24/20), 400m run
• 15 pull-ups, 200m run 
• 10 tire flips, 100m run
• 15 pull-ups, 200m run
• 20 box jumps, 400m run
• 25 goblet squats, 800m run
• 30 KBS, 1200m run
  

CrossFit

• 30 min amrap:
  • 600m run
  • 15 c and J 135/95
  • 12 box jump over 24/20
  • 9 pull ups