Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
3,000m Run Program – Week 8 Day 2
2 Miles at RPE3 &/or HR at 180-age***
-Rest 3 Min-
6 Sets
200m at RPE8
100m at RPE3
10 Sec Controlled Sprint at RPE9
*Rest 3 Min between sets.
—–
Total: 4000m
Details***
Walk once HR goes +5 above 180-age target.
Re-start running once HR goes -5 below target.
cool down
400m walk