Run Run Run

Crescent City Crossfit – Agony of DaFeet

Metcon (9 Rounds for time)

Day 1:

800m Warm-up Run w/4:00 rest

2 Mile Time Trial (rest until fully recovered)

2 x 400m Run w/2:00 rest in between

6 x 100m Run w/1:00 rest in between

Metcon (Time)

Day 2:

400m Warm-up Run

3 RFT:

250m Ski

25 Walking Lunges

25 Hanging Knee Raises

Metcon (No Measure)

Day 3:

3 x 1 Mile Run

**start off easy on first mile then increase speed each mile**