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400m Splits for 7/26/2016

We start today’s WOD with 400m splits.  This week is a rest week from our heavy lifting, so we like to fill in a couple of extra skills we don’t see regularly.  Working on our endurance today, we will run a few 400m.  While we haven’t officially announced it yet, here is a little spoiler, the Industrial Stregnth Challenge for August of 2016 is to improve your 400m time by 2 seconds.  As such, be sure you record your fastest 400m split today.  We will test this for the beginning of August to set a baseline, again in the middle of August after the CFE, and then at the end of August.  Are you up for the challenge?

CrossFit Alloy WOD for 7/26/2016:

Endurance:
3x 400m Run
Rest 2 Min between attempts

MetCon:
5 Rounds for Time:
10 OHS (115/75)
8 Bar Facing Burpees

Post Fastest 400m Split and MetCon Time to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    5 Rounds for Time:
    10 OHS (95/65)
    8 Bar Facing Burpees

    Brass:
    5 Rounds for Time:
    8 OHS (75/55)
    6 Bar Facing Burpees

    Bronze:
    5 Rounds for Time:
    8 OHS (55/35)
    6 Burpees

  • joed says:

    Sprints (400m): 1:22 for all sprints

    Steel: 10:22 (first 2 rounds of OHS unbroken)