Trail Running 5:51:00 [3] 25.0 mi (14:02 / mi) +4500ft 12:00 / mi
Heat, 20lb pack, after strength to simulate day 2-3. Werked. Ran China Camp and up Mt Tam from my house and ended in Larkspur
crossfit 1:00:00 [4]
good w/u
10, 20, 30, 40, 50 , 1000, 50, 40, 30, 20, 10
Pull ups, burpees, bar thrusters, lunges, sit ups, run
2500m row cool down