Mayhem Affiliate – Running – Wed, May 29

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Running

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3000m Run Test (Time)

Warm-Up

10 Min at RPE3

-Rest 1 Min-

2 Sets

50m at RPE8

Walk 150m (or 90 Sec)

100m Controlled Sprint at RPE9

*Walk 200m (or 2 Min) between sets.

-Rest 3 Min-

200m at 3k Goal Pace

Walk 100m

100m Recovery Jog

Full Recovery (5-8 Min)

—–

Test: 3000m at Max “”Race”” Effort (Record Time)

Note: if you haven’t built up towards this distance, change it to a 1 mile time test.

cool down

400m walk