Mayhem Affiliate – Endurance – Tue, Aug 22

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Endurance

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Warm-up

Assault Bike

Arms & Legs: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Legs Only: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Arms Only: 40sec easy, 20sec mod, 10sec fast

Metcon (Calories)

Echo/Assault Bike “100 Cal for Time” Workout

Part 1:

30sec sprint at max effort,

25sec sprint at max effort,

20sec sprint at max effort,

15sec sprint at max effort,

-Full recovery (~3min) b/t sets-

Part 2 (after full recovery):

1x60sec at max effort.

Record 60sec total calories
Rich Froning Estimated Paces:

Sprint: 100+ RPMs