Mayhem Affiliate – Spin – Wed, Dec 4

Crossfit Lillington – Mayhem Affiliate – Spin

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Metcon (Calories)

Warm-Up

3x (30 Sec at RPE2, 30sec at RPE3)

3x (30 Sec at RPE2, 30sec at RPE4)

3x (30 Sec at RPE2, 30sec at RPE5)

2 Min at RPE3

3x (10 Sec on D1 at RPE9, 50 Sec on D1 at RPE2)

2 Min at RPE3

Main Workout

8x (20 Sec on D1, at RPE6, 10 Sec at RPE2)

3 Min at RPE2-3

8x (20 Sec on D1, at RPE7, 10 Sec at RPE2)

3 Min at RPE2-3

8x (20 Sec on D1, at RPE8, 10 Sec at RPE2)

3 Min at RPE2-3