Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Distance)
2 Sets:
500m (or 3 Min) at Easy Pace
400m (or 90 Sec) at Fast Pace
300m (or 60 Sec) at Faster Pace
200m (or 45 Sec) at Fastest Pace
*Rest 2 Min between all reps.
Total: 3200m
Rich Froning Estimated Paces:
*Run Paces per 100m
Fastest: 16.2-17.3sec/100m
Faster: 18.2-19.2sec/100m
Fast: 21.0-22.4sec/100m
Easy: 30sec/100m
Cool Down
400m walk