Mayhem Affiliate – Spin – Wed, Apr 23

Crossfit Lillington – Mayhem Affiliate – Spin

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Metcon (Time)

Warm-Up

1 Min at RPE2

1 Min at RPE3

2x (10 Sec at RPE8, 50 Sec at RPE3)

2x (15 Sec at RPE8, 45 Sec at RPE3)

2x (20 Sec at RPE8, 40 Sec at RPE3)

2x (25 Sec at RPE8, 35 Sec at RPE3)

2x (30 Sec at RPE8, 30 Sec at RPE3)

-Rest 30 Seconds-

Main Workout:

12x (30 Sec at RPE9, 30 Sec at RPE3)

4 Min at RPE3

9x (30 Sec at RPE9, 20 Sec at RPE3)

4 Min at RPE3,

6x (30 Sec at RPE9, 15 Sec at RPE3)

3 Min at RPE3,