Friday
A. BSQ @ 30X1, build to 1RM
B. Pull Up, 1 x max reps
+
10-15 min aerobic track style warm up
+
3 x 20-30 meter sprints @ 80-90% effort, full recovery rest
+
Run 400m for time: *preferably on a track
A: 335 (My PR is 355 but felt my form was really bad so I stopped at 335)
B: 1
C: 1:37 (400m run)
I live a half mile away from the crossfit gym and a high school running track.
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