Met-con
7 RFT
200 mt run
12 KB Squat Clean 24/16 Kg
15 Box jumps 60/45 cm
Endurance
3+ Hours After CF Strength & Conditioning WOD
Chose ONE of The Following Sports:
Swim,Bike, Run, C2
2x10min, Rest 5min Between intervals
Then
2x2min, Rest 1min Between intervals
Hold distances/speeds or watts as consistent as possible on each interval