Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
5 Mile Progression – Week 13 Day 2 (OPTIONAL)
5x (1 Mile at Goal Pace or RPE6, 3 Min Rest)
-OR-
3 Miles at RPE5 or just slower than goal pace.
-Rest 5 Min-
1 Mile at RPE8
Scoring: Time
Personalized Paces
Metcon (Distance)
50 Min Machine Progression – Week 13 Day 2 (OPTIONAL)
5x (10 Min at Goal Pace or RPE6, 3 Min Rest)
-OR-
30 Min at RPE5 at just slower than goal pace.
-Rest 5 Min
10 Min at RPE8
Personalized Paces
cool down
400m walk