Thanksgiving Turkey Trot! (Get to a track and do on your own)

CrossFit East River – WOD

Metcon

1: Metcon (Time)

“Alternate 5k”

5 Rounds

-Jog 400m (easy pace)

-Run 200m (mile pace)

-Jog 200m (easy pace)

-Sprint 200m (fast pace)

-Jog 200m (easy pace)

-Run 400m (mile pace)

Rest 4 minutes

2: Metcon (No Measure)

“Extra Credit”

10m EMOM

100m Shuttle Sprint (50m out, 50m back)