Thursday Runners Club

Cajun CrossFit – Cajun Runners Club

View Public Whiteboard

Running Club

Metcon (Time)

Round 1:

Jog 200m

Run 200m

Jog 200m

Run 200m

Jog 200m

Run 200m

Jog 200m

Run 200m

Rest 15 secs

Sprint 100m

Rest 5 min

Round 2:

Jog 200m

Run 200m

Jog 200m

Run 200m

Jog 200m

Run 200m

Rest 15 secs

Sprint 100m

Rest 5 min

Round 3:

Jog 200m

Run 200m

Jog 200m

Run 200m

Rest 15 secs

Sprint 100m

Rest 5 min

Round 4:

Jog 200m

Run 200m

Rest 15 secs

Sprint 100m
*This looks more complicated than it is. Basically the jog/run combo is done four times the first round and decreases by one each round. After the last jog/run of each round, there is a 15 sec rest followed by a 100m sprint. Rest 5 mins between rounds.