3 Interval Running WODs for Crossfitters from Chris Hinshaw

Run 400m 100 Easy Run 300m 100 Easy Run 200m 100 Easy Run 100m 100 Easy Then: 6 x 200m Run, 100 Easy Then: Run 1 Mile but for every minute 10 seconds of tuck jumps

https://www.boxrox.com/interval-running-workouts-crossfit/