WOD
1 mile Time Trial Run
Met Con
21-18-15-12-9-6
SDHP 75/55
Box Jumps 20″
Discussion9 Comments
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Mile 6:48
Metcon 7:50ish
Was very tough.
Mile: 5:34 a PR!
Metcon: 6:43
Made up Bugaboo
200 thursters @ 45 lbs.
13:07
TOUGH on the quads and back. That was a killer. Chris did awesome on the mile run and so did everyone else! Reese clocked an amazing 6:01 on the run.
mile: 8:41
metcon: 8:26 37#, 20″ box
Mile 8:23
Metcon 7:30 something(?)
Steph- Killer time on Bugaboo!
Chris, I tip my cap to that mile run sir, well done.
dang chris, nice work!
at red river crossfit in shreveport today…
strength: 5 x 3 snatch pulls – max set 73 lbs
met con:
3 ROUNDS
5 man makers (15 lb DBs)
200 m run
5:32 or so
Chris McMillan is my idol.
I ran a 5:56 mile. First time to break 6 at the box so I’ll take it.
Thanks guys! Its proof that crossfit works. I used to run a lot, and could never run a mile in 5:34. Now that i have been doing CF and sticking to shorter distance runs with the occasional 5K, my mile time has come down a lot.