For Time :
400 m run
A reasonable target for most CrossFit athletes is somewhere in the :60-:90 range.
Looking for a consistent running pace throughout the distance that feels almost comfortable at the beginning, and becomes almost unbearable by the end
As this is a benchmark, encourage everyone to complete the distance today if they are physically able, even if that means a speed walk, and then to add their scores to the CrossFit app to track over time.
Those who are unable to run or walk can complete an equivalent distance on a bike, SkiErg or rower.
Barbell starts on the floor. Add weight every 5:00.
ABOUT THE WORKOUT
Build to a heavy 2-rep thruster. Add weight every 5:00.
Try to keep all working sets above 70% of your 1-rep max.
Thrusters should be taken from the floor; the first rep can be a squat clean.