Announcements
Starting October 1, 2024, you will see a 3.9% credit card fee or 2.6% ACH fee. As much as we don’t want to, we have to. We have not raised membership rates in 10 years. This passed on fee will help us combat the 35% increase in Affiliate Fees passed on to us by CrossFit this year alone. If you need to switch payments methods, or talk to me in general please feel free. Joey 910 890 3358
Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (AMRAP – Reps)
Warm-Up:
3 Min at RPE1-2
2x 30 Sec at RPE5, 30 Sec at RPE3
1 Min at RPE2
2x 30 Sec at RPE6, 30 Sec at RPE3
1 Min at RPE2
2x 30 Sec at RPE7, 30 Sec at RPE3
1 Min at RPE2
Main Workout:
15 Sec at RPE6 (Standing, D8-10)
1 Min at RPE2
15 Sec at RPE7 (Standing, D8-10)
1 Min at RPE2
15 Sec at RPE8 (Standing, D8-10)
1 Min at RPE2
15 Sec at RPE9 (standing, D8-10)
1 Min at RPE2
10 Min at RPE8 (Standing, D8-10)
Cool Down:
2 Min at RPE1-2
Total: 29 Min