CrossFit: OFF or < 10 min
Endurance:
3+ Hours Before CFNMB Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Sun, 3S Sat): 800m @ 5 sec slower per 100m than 500m TT pace
Bike (SS Sun, 3S Sun or Run TT): 10M-30M TT
Run (SS Sun, 3S Sun or Bike TT): 5k-15k TT
C2 Row (SS Sun): 2k-10k TT
Post sport and times to comments.
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