3 rounds for time:

400 meter run

10 kettlebell swings (32kg/24kg)

500 meter row

10 knees to elbows

 

CrossFit Cardio WOD

Run each interval with 1:00 rest between

8:00 marathon pace

6:00 marathon pace

5:00 half marathon pace

4:00 10K pace

3:00 5 mile pace

2:00 5K pace

1:00 1 mile pace