Running in Circles and Cindy

IRIDIUM CrossFit – CrossFit

400m Run (Time)

Max Effort 400m Run

400 m Run (Average) (Time)

The average of all 400 m runs in the session.

Indicate individual run times in the comments.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


After general warmup and running drills, the coach will start an upward running clock to 16:00. Athletes will begin a 400 m run on minutes 0:00, 4:00, 8:00, and 12:00 and they will have the balancing time until the next run for rest. Thus faster runs result in longer rests between runs. Try and run faster than you would for 400 m runs that appear in typical metcons, considering they are isolated events today. The coach will attempt to call out times for reference, but athletes are responsible for tracking & recording their own times.

Athletes will enter two scores for tracking the running portion. The fastest 400 m run will be entered as the 400 m run score (which may have historical data for some athletes). The average 400 m run of the session will be computed by the athlete and entered separately. Once the clock reaches 16:00, a four minute rest will occur for everyone to recover and prepare for Cindy.

Today is designed to give last-minute preparation for Murph.

Athletes that complete today’s activities should use this experience to determine an appropriate approach / scaling / modification (as needed) for Murph on Sunday. If you are unable to attend today – or are otherwise unsure of how to approach Murph – consult with a coach for advice.

Metcon (4 Rounds for time)

400 meter run