Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
3 Sets
300m at Fast Pace
100m Walk
300m at Faster Pace
100m Walk
300m at Faster Pace
*Rest 3 Min between sets.
Rich Froning Estimated Paces:
*Run Paces per 100m
Fastest: 16.2-17.3sec/100m
Faster: 18.2-19.2sec/100m
Fast: 21.0-22.4sec/100m
Fast Walk: 45sec/100m
Slow Walk: 75sec/100m
cool down
400m walk