CFE:

25/20/15/10/5
Box jumps (24/20)
Push press (35/20)
Dumbbell weighted walking lunges
Double unders X 2
600m run 

CrossFit:

3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35)
14 Box Jump Overs 24/20

Accessory work:

Super set :

3 x 12 bent over barbell row

3 x 10 ring dip