By Garry Dubbs On Sunday, June 18 th, 2017 · no Comments · In

Pandion Performance Center – CrossFit

Metcon (Time)

400m Run

rest 1 Minute

800m Run

rest 2 Minutes

1 Mile

Hit it hard and do not slack off because it is running. This is what gets you in shape, this is what makes you lean, if you hit it hard enough this is all you need for today.

Score is total time including the rest

Metcon (No Measure)

Difference Makers


10 Banded Side Plank Clam Shells

10 GH Raises

10 Plank Slides


4 Minutes of Calf Smash

4 minutes of Quad Smash


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