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CFE:
Long Intervals:
5 x 600m run, 1 min rest

Then: 12m EMOM
12 DB snatch
12 DB hammer curls
12 OH tricep extensions

CrossFit

For time :

10,9,8,7,6,5,4,3,2,1

Push jerk 135/85

Front squat 135/85

Deadlift 205/135