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)
5 Mile Run Progression – Week 10 Day 2 (OPTIONAL)
5x (600m at RPE5-6, 1 Min at RPE2)
-Rest 4 Min-
5x (600m at RPE6, 1 Min at RPE2)
Personalized paces from 15 minute assessment!
docs.google.com/spreadsheets/d/1mdARpDHCK3F1a3oMetK8EVZg0xSjifRBMlP7uH8Lfdc/edit?gid=114330980#gid=114330980
Metcon (Distance)
50 Min Machine Progression – Week 10 Day 2 (OPTIONAL)
5x (4 Min at RPE5-6, 1 Min at RPE2)
-Rest 3 Min-
5x (4 Min at RPE6, 1 Min at RPE2)
Personalized paces from 15 minute assessment!
docs.google.com/spreadsheets/d/1mdARpDHCK3F1a3oMetK8EVZg0xSjifRBMlP7uH8Lfdc/edit?gid=114330980#gid=114330980
cool down
400m walk