Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (3 Rounds for time)
3 Sets
600m at 1-mile pace
2min rest
300m at 1-mile pace
2min rest
300m controlled sprint at 98%
-Rest 5min b/t sets-
Rich Froning’s Run Paces:
Sprint: 13-15sec per 100m
Cool Down
400m walk