Cajun CrossFit – Cajun Runners Club
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.