Daltons CrossFIt – CrossFit

WOD : Metcon (Time)

With a partner,

4×400 meter run, relay style (one person runs 400 meters while the other rests, tag your partner and they go. Each person will do 2 runs here)

Accumulate 300 Double Unders (one person works at a time)

4×400 meter runs (same fashion as before)

Accumulate 300 Double Unders (one person works at a time)

INTENDED STIMULUS

Glycolytic interval based conditioning workout. Use near max efforts on the runs.
SCALING OPTIONS

1) Run

If your 400 meter run takes you longer than 2:30, scale to 200 meters.

2) Double Unders

-Intermediate-Each attempt counts as a rep. Do NOT substitute single unders today. If getting 300 double unders takes longer than 5 minutes, move on.

-Novice- Sub single unders for the double unders

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