12th State CrossFit – CrossFit Endurance
1-Mile Run (Time)
Max Effort 1-Mile Run
2k Row (Time)
Max Effort 2k Row
Metcon (AMRAP – Reps)
Run Pacing on Paula St
60s On W/10s Rest x 14
20s rest after every 2 reps
Ever wonder why you kept up with everyone on the first 400 then died on the next 400? Don’t let this number 14 scare you. This pacing workout is designed to help you understand the pace you should be running to sustain your individual aerobic threshold. Each athlete will be given a number to hit according to their current mile time PR. With this information we will work on hitting the same spot every time without the use of a clock. Your score in Wodify is how many times you hit your spot!