CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

3 Sets of:

8 x 100 M Sprints

Rest :30 seconds between sprints

Rest 4 minutes between sets
*Record total amount of time for 8x100m without the :30 seconds of rest.*

Metcon (Time)

8 x 100 M Sprints

Rest :30 seconds between sprints

Rest 4 minutes between sets
*Record total amount of time for 8x100m without the :30 seconds of rest.*

Metcon (Time)

8 x 100 M Sprints

Rest :30 seconds between sprints

Rest 4 minutes between sets
*Record total amount of time for 8x100m without the :30 seconds of rest.*

Pace for all 100m intervals should be slower than your 400m PR time and faster than your 1-mile PR time.

If you know your 1-mile PR time, target a 100m pace that is ~2-3sec/100m faster than your 1-mile PR pace. As example, if you 1-mile PR time is 6min (or 22.5sec/100m) then your 100m target pace for this workout should be ~19.5 to 20.5sec/100m.