AM - CrossFit
Strength:
DE: Barbell Rows (7x65lbs, 7x95lbs, 7x95lbs)
5-10 minutes rest
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CrossFit:
4 rounds for time of:
9 Lateral Burpees
15 Box Jumps 24″
Row 500m
Time: 15:05 I struggled with the box jumps. Almost tripped over the box a few times.
PM - Lake Workout
Swam 1 mile... felt easy this time. I wasn't as sore as I have been over the past few weeks
Bike Intervals (6x1-mile with 2:00 recovery/spin)
Warm-up: 1.55 mi @ 6:47 (13.7) HR129
lap1: 1mi @ 2:14 (27.1) HR155 tailwind & rollers
lap2: 1mi @ 2:55 (20.5) HR168 headwind & rollers
lap3: 1 mi @2:05 (29) HR163 crosswind & downhill
lap4: 1mi @ 2:18 (26.1) HR164 crosswind & flat
lap5: 1mi @ 2:29 (24.1) HR164 crosswind & flat
lap6: 1m @2:47 (21.6) HR166 headwind & faults flat
Cool down: 1.8mi @ 13.3 | 