CrossFit OC3 – RUN OC3-Winter Edition
Metcon (Time)
BIKE
1600m at moderate pace
400m recovery pace
Rest 1 minute
800m at faster moderate pace
Rest 1 minute
800m at faster moderate pace
400m recovery pace
Rest 1 minute
400m at fastest moderate pace
Rest 1 minute
400m at fastest moderate pace
Rest 1 minute
400m at fastest moderate pace
400m recovery pace
Rest 3 minutes
6 x 200m Sprints
Rest as needed between sprints
WOD Pacing: For your 1600, 800, 400 they should get faster for your speed. Then the 400m recovery should always be the same. The 200m sprints are meant to be from dead start to deceleration finish at the end, so start decelerating at 175m.
