Crossfit Lillington – Mayhem Affiliate – Endurance
Metcon (Distance)
5 Sets
300m at Hard Pace
75m at Easy Pace
125m Controlled Sprint
*Rest 3 Min between sets.
Rich Froning Estimated Paces:
*Row Paces per 500m
Sprint: 1:20-1:21/500m pace
Hard: 1:37/500m pace
Easy: 1:59-2:01/500m pace