Notes
First 2.5 miles outside in rolling hills then into the gym on the TM for some faster work.
1600 x 2 then 3 min bout with 3 min recovery jogs. TM at 1.5% grade for repeats: 6:50 pace/ 6:40 pace then 6:22 pace for final 3 minutes.
Finished with some light lifting then watched all the cross fitters roll in for the River City Classic competition.