Wednesday, August 5, 2015


Steph Hammerman hitting a mile for time at the 2015 CrossFit Games

Foothill Community College Track
Wednesday, Aug-5, 5:30 to 7:00pm

Intermediate & Long Distance Workout
9 rounds:  200m jog, 300m run (at you mile PR pace), 100m walk
No rest b/t rounds
Total:  5400m

Workout Details:  This workout has a little bit of everything.  The 200m jog time and 100m walk time should take the same time as the 300m run.  As example, if your mile PR is 5:20 then your 300m time  should be 60sec.  Which means that your 200m jog time = 60sec and your 100m walk time = 60sec.

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