Mayhem Affiliate – Running – Mon, Jul 3

By tmurch17Uncategorized

Announcements

Upcoming schedule:

July 1 – 9am class; 10am Kids class

July 3 – regular schedule

July 4 – 9am class; 10:30 class. Happy Independence Day!

Crossfit Lillington – Mayhem Affiliate – Running

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Metcon (Time)

9 Sets

200m at easy pace

300m at fast (or 1-mile) pace

100m walk in sub-60sec

-No rest b/t reps or sets-
Rich Froning’s Run Paces:

Fast: 21.0-22.4sec per 100m

Easy: 30sec per 100m

Fast Walk: 45sec per 100m

Slow Walk: 75sec per 100m

Cooldown

2 minute easy bike

2 minute walk