Mayhem Affiliate – Spin – Wed, Sep 4

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Spin

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Metcon (Distance)

Warm-Up

2 Min from RPE2

Main Workout

3x 40 Sec at RPE4, 30 Sec at RPE2

3x 40 Sec at RPE5, 30 Sec at RPE2

2 Min at RPE8-9 (Standing, D8-10)

-Rest 1 Min-

2 Min at RPE2

2x 40 Sec at RPE4, 20 Sec at RPE2

2x 40 Sec at RPE5, 20 Sec at RPE2

5 Min at max effort (standing, D8-10)

1 Min at RPE2

Cool Down

1 Min at RPE1-2

Total: 25 Min

Record: 5 Min at Max Effort (Avg. Watts)