CFE:

Long Intervals:
6 x 400m run, 100m sled drag, (45/35) 30 sec rest
3 rds forward
3 rds backward 

Then: 3 rds: 30 sec work, 15 sec rest
Close hand push-ups
DB strict press
Dips (box or rings)
Bent over rows
1min rest

CrossFit:

Barbell Cycling

For time :

10 deadlifts , 10 Push jerks (115/85)

8 deadlifts, 8 push jerks (135/95)

6 deadlifts, 6 push jerks (155/105)

8 deadlifts, 8 push jerks (135/95)

10 deadlifts, 10 push jerks (115/85)

Conditioning:

-For time –

50/35 cal row…..

Directly into ;

50,40,30,20,10 double unders

10,20,30,40,50 abmat sit ups

Directly into ;

….400 m run