Chat with Telegram bot, click on Email button to submit your email, click on Wallet button to submit your ETH address and then click on stats to check if you got the 400 CNC tokens (worth ~$20). They mention that you have to join Telegram group, follow on Twitter and like Facebook page, but there's no confirmation for that. You can skip at least Twitter and Facebook.
Click on Link button to get your referral link and invite people. You can get 100 tokens for every person you refer.