Some changes in format! Be aware of the notation for SS (single sport) and 3S (3 sport) workout days!
3+ Hours Before or After CFDC or CFE Strength & Conditioning WOD / Or Move to Another Day
Choose ONE of the Following Sports: SS: Do this Tuesday prior to CrossFit. 3S: Swim-Mon, Run Tues, Bike-Wed (or similar variation)
Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)
Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)
Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues)
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