11/7

Unrated – Specialty

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Warm-up

Run 250m easy

Run 250 mod

Run 250 easy

Run 250 fast

Run 250 easy

Run 250 fast

Run 250 easy

Metcon

Metcon (Distance)

Row 3 sets

3:00 moderate

1:00 easy

1:30 moderate

1:00 easy

:30 fast

Rest 3:00