Mayhem Affiliate – Running – Mon, Nov 3

Crossfit Lillington – Mayhem Affiliate – Running

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Metcon (Distance)

4 Min at Easy Pace

-30 Sec Rest-

4 Min at Easy Pace

-2 Min Rest-

20 Min at Easy Pace w/8x 30 Sec Fast Surges within 20 Min Run

-Rest 2 Min-

4 Min at Moderate Pace

-30 Sec Rest-

4 Min at Moderate Pace

Cooldown

2 minute easy bike

2 minute walk