Mayhem Affiliate – Endurance – Thu, May 15

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Endurance

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Warm-up

Assault Bike

Arms & Legs: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Legs Only: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Arms Only: 40sec easy, 20sec mod, 10sec fast

Metcon (3 Rounds for time)

3 Sets:

12 Cals Controlled Sprint (95-98%)

1 Min Easy

11 Cals Hardest (90-95%)

1 Min Easy

12 Cals Controlled Sprint (95-98%)

*Rest 3 Min between sets.