Mayhem Affiliate – Spin – Wed, Jan 29

Crossfit Lillington – Mayhem Affiliate – Spin

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Metcon (Distance)

Warm-Up

2 Min at RPE1

2x (10 Sec at RPE9, 50 Sec at RPE2)

2 Min at RPE2

2x (10 Sec at RPE9, 50 Sec at RPE2)

2 Min at RPE3

Main Workout

2 Min at RPE4

2 Min at RPE5

3x (1 Min on D4-5, RPE8, 2 Min on D5, RPE3)

-Rest 1 Min-

2 Min at RPE4

2 Min at RPE5

3x (1 Min on D5-6, RPE8, 2 Min on D5, RPE3)

-Rest 1 Min-

2 Min at RPE4

2 Min at RPE5

3x (1 Min on D6-7, RPE8, 2 Min on D5, RPE3)