CrossFit: Off or <10min
Tempo
Endurance WOD:
Choose ONE of the Following Sports:
Swim: 800 @ 90% of 500m pace (SS Sun, 3S Off)
Bike: 15M @ 90% of 10M TT pace (SS Sun, 3S Sun)
Run: 5k @ 85% of 5k TT pace (SS Sun, 3S Sat)
Tempo
Endurance WOD:
Choose ONE of the Following Sports:
Swim: 800 @ 90% of 500m pace (SS Sun, 3S Off)
Bike: 15M @ 90% of 10M TT pace (SS Sun, 3S Sun)
Run: 5k @ 85% of 5k TT pace (SS Sun, 3S Sat)
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