CFE:

Short Interval
3 X 600m run, 45 sec rest
4 X 100m sprint, 1min rest
3 X 600m run, 45 sec rest
Then: 6m AMRAP
12 BB plié squats
8 good mornings
4 “under the fence” push-ups

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. 0-10 Minute: 800m Run + 20 Clean and Jerk 135/95
10-17 Minute: 400 Meter Run + 20 Snatch 115/80
17-21 Minute: 200 Meter Run + 20 Thrusters 95/65
* Set up weight for next round in remaining time of round