6:30 am 3.03 mile run
total time: 29.54 (average 9:54 mile splits: 10:05, 10:09, 9:13)
Legs were tight and still feeling body squats, back squats, and thrusters).
Was happy that the average time was under 10.
7:15 Crossfit workout
3 rouunds for time (this is a Pack workout)
30 second knee sits (modified L-sit)
15 45lbs bar good mornings
30 abmat sit ups
30 supermans (back extention machine was occupied)
Time: 11:59.53
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