Announcements
I need to clean the gym and hang shelves and move equipment. Please take all your stuff home or put in a container with your name on it. I don’t want to be responsible for mismatching Nano’s and wrist wraps. If it’s still here I will do my best to keep it organized, but no promises. Thanks.
Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
Warm-Up:
3 Min at RPE1-2
Main Workout:
3 Sets:
90 Sec at RPE3 (seated, D1)
10 Sec at max “”RPMs”” (seated, D1)
2 Min at RPE3 (seated, D1)
10 Sec at RPE6 (seated, D8-10)
10 Sec at RPE9 (standing, D8-10)
2 Min at RPE3 (standing, D8-10)
Total: 21 Min
Record peak RPMs from best 10 Sec at max effort (seated, D1)”