Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
800m at easy pace
400m at fast (or 1-mile) pace
800m at moderate pace
400m at fast (or 1-mile) pace
800m at easy pace
-Rest 100m walk b/t reps-
Rich Froning’s Run Paces:
Fast: 21.0-22.4sec per 100m
Moderate: 25-26sec per 100m
Easy: 30sec per 100m
Fast Walk: 45sec per 100m
Slow Walk: 75sec per 100m
Cooldown
400m walk