Mayhem Affiliate – Spin – Wed, Apr 9

Crossfit Lillington – Mayhem Affiliate – Spin

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Metcon (Distance)

Warm Up

1 Min Ramp from RPE2 to RPE3

1 Min Ramp from RPE3 to RPE4

1 Min Ramp from RPE4 to RPE5

1 Min Ramp from RPE5 to RPE6

1 Min Ramp from RPE6 to RPE7

3 Min at RPE3

Main Workout

4 Sets

15 Sec at RPE9

4 Min at RPE6

45 Sec at RPE10

2 Min at RPE2

*Rest 2 minutes between sets.