Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
800m Run Progression Week 4 Day 1
600m at RPE7
-2 Min Rest-
200m at RPE9
-4 Min Rest-
500m at RPE7
-2 Min Rest-
200m at RPE9
-4 Min Rest-
200m at RPE7
-No Rest-
200m at RPE9
Metcon (Distance)
3 Min Machine Progression Week 4 Day 1
3 Min at RPE7
-2 Min Rest-
40 Sec at RPE9
-3 Min Rest-
2 Min at RPE7
-2 Min Rest-
40 Sec at RPE9
-3 Min Rest-
1 Min at RPE7
-No Rest-
40 Sec at RPE9
Cool Down
400m walk