Mayhem Affiliate – Endurance – Wed, Jan 1

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Endurance

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Warm-up

Row

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 rest

:10 sprint

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Metcon (Time)

3 Sets:

400m at 2k PR (or Fast) Pace

-Rest 60 Sec-

300m at 2k PR (or Fast) Pace

-Rest 60 Sec-

200m at 2k PR (or Fast) Pace

*Rest 3 Min between sets.
Rich Froning Estimated Paces:

*Row Paces per 500m

Goal Fast: 1:36/500m pace

Fast: 1:37/500m pace

Cooldown/Mobility

3min at easy “cool down” pace