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Mayhem Running 8/03/2022

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CrossFit Kendall – CFK Running

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Metcon (Distance)

5k Run Program Week 9 Day 2

5 Min at Easy Pace

-Rest 1 Min-

5 Min at Easy pace

-Rest 1 Min-

6 Sets

2 Min at Easy Pace

30 Sec Surge at Fast Pace

*No rest between reps or sets.

Total: 30 Min

RPE Based Option:”

5 Min at RPE3-4

-Rest 1 Min-

5 Min at RPE3-4

-Rest 1 Min-

6 Sets

2 Min at RPE3-4

30 Sec Surge at RPE8.5

*No rest between reps or sets.

Total: 30 Min

Record your total distance of both 5 min interval (do not include the rest between intervals).

Personalized Paces HERE!



400m walk

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