Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
3 Sets
4x (300m at fast (or 1-mile) pace, 100m walk in 60sec)
-Rest 3min b/t sets-
Rich Froning’s Run Paces:
Fast: 21.0-22.4sec per 100m
Fast Walk: 45sec per 100m
Slow Walk: 75sec per 100m
Cooldown
2 minute easy bike
2 minute walk