WOD

CrossFit 1Force – CrossFit Endurance

Run Endurance

7 min @ 2 to 4 RPE+ 1:45 walking rest

6 min @ 2 to 4 RPE+ 1:30 walking rest

5 min @ 4 to 6 RPE + 1:15 walking rest

4 min @ 4 to 6 RPE + 1:00 walking rest

3 min @ 4 to 6 RPE + 0:45 walking rest

2 min @ 6 to 9 RPE + 0:30 walking rest

1 min @ 6 to 9 RPE + 3 to 5 min walk cool down

*Start Very Easy and finish at a Hard to Very Hard effort – walk with a purpose and focus on nasal breathing*

**Scale: Start at the 6 min interval and maintain 2 to 4 RPE until the final two rounds where you want to increase RPE between a 5 and 7**