A.  Metcon (Time)

2 rounds

Run 1000m

-rest :90-

300m

-100m walking rest-

300m

-100m walking rest-

400m

-rest :90-

1000m should be easy. 300m should be fast. 400m should be moderate.

 

B.  Metcon (Time)

10 rounds

hill sprints, walk the down