02/11/2019

CrossFit OC3 – RUN OC3-Winter Edition

Metcon (Time)

ROW

2 Sets

400m fast, 800m easy

Rest 1 minute

300m faster, 600m easy

Rest 1 minute

200m fastest, 400m easy

Rest 1 minute

100m sprint, 200m easy

Rest 2 minutes
WOD Pacing: Notice there are 5 different speeds for this workout. I want you to figure your easy pace where you can recover well but maintain a good speed for you.

Go to the whiteboard and write down your speeds before doing the workout and make sure you hit them. Fast should be below your 2K PR pace and then go 1-5 seconds faster for each one. Example is if my 2K PR pace is 2:00, then I would try to hit 1:55, 1:50, and 1:45 for my speeds. Then readjust the speeds for the second set based on how you are feeling.

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