Run Run Run

Crescent City Crossfit – Agony of DaFeet

Metcon (14 Rounds for time)

Day 1:

8 x 400m run w/ 1:30 rest in between (warmup and then progressively get faster splits)

6 x 100m sprints w/ 0:30 rest in between

Metcon (No Measure)

Day 2:

400m warmup run

5×8 Overhead Walking Lunge (65#/95#)

5×8 Backsquat (Hold 6 sec @ bottom 65#/95#)

400m recovery run

Metcon (Time)

Day 3:

4 Mile Run (Hold Steady Pace the Whole Time)