Run Run Run

Crescent City Crossfit – Agony of DaFeet

Metcon (9 Rounds for time)

Day 1:

3 x 400m run w/ 1:30 rest in between (warmup run!)

Rest 4:00 minutes

1 mile time trial (go all out)

Rest 4:00 minutes

2 x 400m run w/ 1:00 rest in between

Rest 2:00 minutes

3 x 200m sprints w/ 2:00 rest in between

Metcon (Time)

Day 2:

3 rounds

200m run

20 Russian Twists (25# plate)

200ft Overhead Plate Carry

Rest 4:00 minutes

2 x 400m recover run with 2:00 rest in between

Metcon (Time)

Day 3:

3 mile tempo run

**alternate between jogging and running every 800m**

*jogging = 60%, running = 80%*