Thursday:
 Lactate threshold training:
5 sets:
In a 1min window: 6/4 cal assault bike (just arms), max pushups remaining time.
1min rest.
*score is lowest number of pushups
Conditioning:
CrossFit Main site Benchmark
For time: (20min cap)
400m of lunges
*No stutter steps! Sub 350 stationary lunges OR 200 step ups (24/20) OR 300 air squats for those that are unable to perform walking lunges.