Mayhem Affiliate – Endurance – Thu, Aug 24

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Endurance

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Warm-up

Row

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 easy

Metcon (Time)

Row “Lactate Threshold” Workout

3 Sets

500m at mod pace, 30sec rest,

300m at mod/fast pace, 30sec rest,

200m at fast pace

-Rest 3min b/t sets-
Rich Froning’s Row Paces:

Moderate: 1:46-1:47/500m pace

Moderate/Fast: 1:41-1:42/500m pace

Fast: 1:37/500m pace