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Crescent City Crossfit – Agony of DaFeet

Metcon (14 Rounds for time)

Day 1:

1 x 1mile run w/5:00 rest

1 x 800m run w/3:00 rest

4 x 200m run (pick up the pace on these) w/1:00 rest in between

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

Metcon (No Measure)

Day 2:

2 mile warmup run (easy pace)

5 x 8 back squats (60-70%)

Tabata Plank (20sec hold, 10sec rest)

Metcon (Time)

Day 3:

3 mile run

*each mile should be progressively faster*

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