Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
9 Sets
200m at easy pace
300m at fast (or 1-mile) pace
100m walk in sub-60sec
-No rest b/t reps or sets-
Rich Froning’s Run Paces:
Fast: 21.0-22.4sec per 100m
Easy: 30sec per 100m
Fast Walk: 45sec per 100m
Slow Walk: 75sec per 100m
Cooldown
2 minute easy bike
2 minute walk