"Flying Starts"

4 rounds of:

50yd Run

50yd Sprint

x15 Hang Clean Squats (65lbs.)

50yd Run

50yd Sprint

x20 Push Ups

50yd Run

50yd Sprint

x15 Hang Clean Squats (65lbs.)

50yd Run

50yd Sprint

x20 Push Ups

Workout Notes: With 50 and 100 yards marked out, run to the 50 yard mark and, without stopping, put on the afterburners for the next 50 yards. If you can't take the Olympic bar outside, or you don't have an Olympic bar, substitute 15 burpees for each round. This WOD will demonstrate for you, how we are able to train cardio without the loss of muscle mass/strength!

Courtesy of CrossFit Valencia