Perpetual Fitness – CrossFit

Today is day #1 of our running program! We will do our best to mix the running days with traditional CrossFit workouts.

We will be introducing basic running drills and giving you guys things to think about to enhance your overall running economy and efficiency.

Whichever distance you are training for will determine which interval option you choose @ at the end!

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community” –Greg Glassman, Founder of CrossFit Inc.

Have some fun getting better today!


Metcon (Time)

30:00 Clock:

Option 1.


– 3 Rounds

– 600m Run

– 21 Hang Squat Snatches (75/55)

18-30: (5k)

– Complete 400m Run Every 2:00

Option 2.


– 3 Rounds

– 400m Run

– 21 Hang Power Snatches (75/55)

18-30: (2 mile)

– Complete 300m Run Every 2:00

Option 3.


– 4 Rounds

– 200m Run

– 15 Hang Squat Snatches (55/35)

18-30: (1 mile)

– Complete 200m Run Every 2:00
Record number of Reps and Splits from 18-30 min in comments


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