WOD

CrossFit 1Force – CrossFit Endurance

Metcon (No Measure)

RX:

8 min run + 2 min easy / 6 min run + 1:30 min easy / 4 min run + 1 min easy / 2 min run + 30 sec easy + 5 min walking recovery

*Run at an easy, conversational, pace for the first 8 min run interval. Gradually increase intensity over the 6 and 4 min run intervals but do not go all out. Run at a hard effort for the final 2 min run interval*

**After each run interval recover at an extremely easy pace**

Modified:

5 min run + 1:15 min easy / 4 min run + 1 min easy / 3 min run + 45 sec easy / 2 min run + 30 sec easy / 1 min run + 5 min walking recovery

*Run at an easy, conversational, pace for the 5 and 4 min intervals. Gradually increase intensity over the 3 and 2 min intervals. Run at a moderate to hard effort during the 1 min interval*

**Jog or Walk during the recovery phase of each interval**