Mayhem Affiliate – Running – Wed, May 8

Crossfit Lillington – Mayhem Affiliate – Running

View Public Whiteboard

()

Metcon (Time)

4x (200m at Mod Pace, 200m at Fast Pace)

-Rest 4 Min-

2x (200m at Mod Pace, 200m at Fast Pace)

-Rest 4 Min-

400m at Max Effort

Total: 3000m
Rich Froning Estimated Paces:

*Run Paces per 100m

Fast: 21.0-22.4sec/100m

Moderate: 25-26sec/100m

Cool Down

2 minute easy bike

2 minute walk