AM - Crossfit
60 sec. amrap squat cleans, 95#
60 sec. amrap burpee box jump, 20″
*rest 2 minutes x 4 sets
+
30 Jump Squats
20 unbroken kb swings, 55#
10 unbroken thrusters, 65#
*rest 3 minutes x 2 sets
PM - Interval run on the Virgin River trails... Very warm evening and tough intervals with Craig! The goal was to hold the fast intervals at a 6:00 pace. 2 mile (7:45) warm-up, 3x800 @ 3:03, 3:00, 3:02 with 800 recovery at 8:00 pace, 4x400 @ 1:31, 1:32, 1:26, 1:30, and 4 mile (7:45 pace) cool down. My cool down was longer than I had anticipated, but that's how far I was away from my car! | 