Announcements
I need to clean the gym and hang shelves and move equipment. Please take all your stuff home or put in a container with your name on it. I don’t want to be responsible for mismatching Nano’s and wrist wraps. If it’s still here I will do my best to keep it organized, but no promises. Thanks.
Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
1200m at RPE2, 2 Min Rest
800m at RPE4, 1 Min Rest
2x (400m at RPE6, 1 Min Rest)
3x (200m at RPE8, 1 Min Rest)
2x (400m at RPE6, 1 Min Rest)
800m at RPE4
-Rest 2 Min-
5 Sets
100m at RPE9
100m at RPE1
Personalized paces from 15 minute assessment!
docs.google.com/spreadsheets/d/1mdARpDHCK3F1a3oMetK8EVZg0xSjifRBMlP7uH8Lfdc/edit?gid=114330980#gid=114330980
Metcon (Distance)
6 Min at RPE2, 2 Min Rest
5 Min at RPE4, 1Min Rest
2x (3 Min at RPE6, 1 Min Rest)
3x (1 Min at RPE8, 1 Min Rest)
2x (3 Min at RPE6, 1 Min Rest)
5 Min at RPE4
-Rest 2 Min-
5 Sets
20 Sec at RPE9
1 Min at RPE1
Personalized paces from 15 minute assessment!
docs.google.com/spreadsheets/d/1mdARpDHCK3F1a3oMetK8EVZg0xSjifRBMlP7uH8Lfdc/edit?gid=114330980#gid=114330980
cool down
400m walk