Did the wod at BCF (a tough one), then went to Crossfit Explosion in Tigard and did the 5K Run for Molly, a fundraiser for one of their trainers who suffered some injuries and can't afford the bills.
WARM
std warmup
2 min freestyle wallball passes
10 pushups
MAIN
A. "RJ"
5 rounds for time of
{
800m run
5 15' rope climbs (I scaled to 3, then to 2, doing 12 in total)
50 pushups (I scaled to 30)
}
Time: 38:30
Then went down to Crossfit Explosion for a 5k run event. Not many people and only about a dozen pushing to do it for time, but I came in 3rd, so that's something.
B. Run 4.65k. Time: 21:26. Avg pace: 4:36 min/km.
If their route had been an actal 5k, my time at that pace would have been 23:00. Very close to my PR, which is good considering I came off doing RJ 30 minutes earlier.
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