Easy TM run for the first 4 miles. Threw in a progressive 4 min fartlek at the end of mile 2 and 3. Fartlek was 7.0, 7.5, 8, 8.5 mph for each minute. Ran easy between speeds of 6.5 and 6.8. Last 2.2 miles was running down the street and back in the heat! Averaged about 7:30 pace.
CrossfitCrossfit
Warm up of 1.2 mile run at 7:30 pace and work up of skills
Strength: Front squats: 4 sets of 3 reps (95, 105, 115, 125#)
WOD: EMOM
10 sets on every 1:30 of:
5 pull ups
10 push ups
15 air squats | 