Swim, Bike, Run or C2, at least 3+ Hours before or after CrossFit:
Choose One,
Swim: 500m
Bike: 12 Mile
Run: 5K
C2: 3K
...Pace at 90% Rate of Perceived Effort for your set Time.
RPE = Rate of Perceived Effort (i.e. 100% = All Out Effort or PR Time). Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower.
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