Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
8 Min Easy w/Dumbbells (10lb/5lb)
-Rest 2 Min-
1 Min Mod, 30 Sec Easy
2 Min Mod, 60 Sec Easy
3 Min Mod, 90 Sec Easy
3 Min Mod, 90 Sec Easy
2 Min Mod, 60 Sec Easy
1 Min Mod, 30 Sec Easy
-Rest 2 Min-
8 Min Easy w/Dumbbells (10lb/5lb)
Total: 5600m
Rich Froning Estimated Paces:
*Run Paces per 100m
Moderate: 25-26sec/100m
Easy: 30sec/100m
Cool Down
2 minute easy bike
2 minute walk