CFE:

10m AMRAP
25 KBS (5/35)
250m run
2min rest
15m AMRAP
8 HSPU
16 pistols
24 abmat sit-ups
300m run

CrossFit:

Conditioning
“Workaholic”
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
… Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

accessory:

3 rds:

16 single DB box step ups

16 ghd sit ups