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WOD
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Running Day
4 x 200 meters
Rest 1:00 between runs and rest 3:00 after the last run before starting the 300’s.
3 x 300 meters
Rest 1:00 between runs and rest 3:00 after the last run before starting the 400’s.
2 x 400 meters
Rest 1:00 between runs.
Score for the day is fastest 400.
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Group skill work. It makes your skills better.
Track WOD Without The Track
All of the sprinting today. Though this WOD would be sweet at the track, we’ll be doing it on the CrossFit Evolve “track”. That is, we’ll be running the out and backs you know and love. This will give us access to the clock so you can manage your rest periods as well as log your times. Because of the way the workout is set up, everyone will be running at different times. Here are some tips to make the most of today:
Stay to the right going out and coming back.
Don’t cut the corners on the way out so you don’t run into someone on the way back in.
Use a white board to record your times for each interval.
Embrace this sprint work. It will make burpees easier!
We’ll see you there!