Strength:
5 sets of 4/8 (FS/BS) @ 94% of day 1
Strength & Conditioning WOD:
Team Row Relay: 10 min AMRAP
(250m increments)
Single Sport Endurance Workout (crossfitendurance.com)
Choose ONE of the following sports
“Tabata”
Swim (TUE): 8 x 20:10, use pool or open water
Bike (TUE): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (TUE): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (TUE): 8 x :20s on :10s off, if on C2 use meters or watts
Ruck (TUE): 8 x :20s on :10s off, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes
Multi-Sport Endurance Workout
Perform each workout on the day listed
Swim (OFF): OFF
Bike (WED): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (TUE): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
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