A beautiful day which made for a fantastic run! I ran from work and followed the road going out the back way into bloomington. The first 2.5 miles was uphill. I wanted to hold 8's for my warm-up. The last hill which started right after mile 2 was the big one. I managed to hold a 8:30 up that beast. The rest of the run was downhill or flat coming back around over to the dixie ctr and down the virgin river trail into bloomington. I had two small hills which slowed my pace a little on mile 7. I did my 8 miles in under an hour(58:52). Last mile was sort of a cool down mile. Splits: 8:00, 7:47, 7:33, 7:20, 7:11, 7:01, 7:04, 6:56, 7:20
Crossfit
4 sets of:
A.1 Back Squat 5.3.2.1, rest 60 sec (135, 155, 175, 185#)
A.2 Dynamic Push-ups 12 reps, rest 60 sec
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10 minute amrap of: (Completed 6 rounds)
8 clean and jerks @ (75#)
30 double unders | 