CFE:

Long Intervals:
5K training
8 x 200m run, 1min rest
Track all rounds, keep times within 3-5sec

Then: 3 rds

15/12/9

Lateral step down (pistol style) (24/20)

left leg Rear elevated split squats,

left leg KB goblet squats, 10 reps (53/35)

* perform all reps on left leg including goblet squats before moving to right leg

CrossFit:

30 min clock:

From 0:00 – 10:00

Row 800 meters

3 rds:

10 pushups

15 abmat sit ups

-Rest remainder –

From 10:00-20:00

4 rds

6 thrusters 115/80

12 dead lifts 115/80

-Rest remainder –

From 20:00-30:00

Run 1 mile

*3 separate scores *