Program – CrossFit

Metcon (Time)

1×400 Meter Run

Rest 90 Seconds

1X200 Meter Run

Rest 60 Seconds

1×200 meter Run

Rest 60 Seconds

1×100 Meter Run

Rest 30 Seconds

1×100 Meter Run

Rest 30 Seconds

1×100 Meter Run

Rest 30 Seconds

1×100 Meter Run

Rest 30 Seconds

Metcon (AMRAP – Rounds and Reps)

12 Min Clock Get As Far As You Can

2-4-6-8-10-12……

Push Ups

Air Squats
Score last round + reps.

(ie. 2+2, 4+2, 6+2)