Run then stop

CrossFit Grail – Running Club

Metcon

Metcon (Time)

RUN: 1,600 METERS – REST 3 MINUTES

RUN: 800 METERS – REST 2 MINUTES

RUN: 400 METERS
SCORING THE WORKOUT

Scoring this workout is simple: Start a clock at the beginning of the first run and stop it after the last run. Subtract the six minutes of rest and you have your total running time. The goal should be to maintain a competitive split for each portion. For example, if you run a seven-minute mile, you should strive to maintain a 1:45 pace for 400 meters.