CrossFit
Main
0-3 min: Run 400/300/200m *make these a mod-hard effort
*rest remainder of 3 min
3-6 min: AMRAP ‘Cindy’ *scale as you have been for murph prep days
6-7 min: rest
repeat x 5 sets (34 min) re-start round each time
Longevity/QuickFit;
Main
0-3 min run 300/200/100m *rest remainder of 3 min after walk/jog/run
3-6 min: 1-2 rounds of 5 ring row, 10 pushup, 15 squat
6-7 min rest:
x 5 sets (34min)
