As we tapper off for our first triathlon of the season CrossFit Endurance recommends working at 80%-90% capacity both Monday and Tuesday.

Taper for a Race (from CrossFit Endurance):

An easy run/bike up 1hr 1 week before the event... CrossFit Mon & Tues, with an easy interval session @ 80-90% of best times for those intervals. Wed, REST, Thursday, Tabata @ 80-90%, Friday: Rest: Saturday, Race or easy 15 min Sun, Race... Follow any race with strength recovery as we've posted on this site as quickly as you can each day until you feel normal.

Workout:

Add 1 pull-up every minute on the minute - work until failure.

4 x 800m runs.

-stuart