Mayhem Affiliate – Endurance – Wed, Jan 15

Crossfit Lillington – Mayhem Affiliate – Endurance

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Warm-up

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Metcon (Distance)

1000m Row or Ski at RPE3

-Rest 1 Min-

2 Sets

1600m Row or Ski at RPE3

-1 Min Rest-

4 Min Echo Bike at RPE5

-90 Sec Rest-

600m Row or Ski at RPE7

-1 Min Rest-

1 Min Echo Bike at RPE7

*Rest 3 Min between sets.