Short Time Trial


400 m run, dynamic mobility


3 minutes of cadence work, rising every minute, start 2-3 rpm higher than you’re used to!

rest 60 seconds then…


  • 12 minute time trial

Your score is the distance covered in that 12 minute period.

You can do a 2-3 minute “wind-up” run first (or use your cadence run without any break) to make sure you’re running hot when you start counting your distance.

Instead of a finisher, do this in same time block as a normal CrossFit WOD, but do this one FIRST!


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