Mayhem Affiliate – Endurance – Thu, May 29

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 (8 Rounds for time)

8 Sets:

8 Cals Harder (85-90%)

-90 Sec Rest-

8 Cals Sprint (100%)

*Rest 90 Sec between sets.
Rich Froning Estimated Paces:

Assault Bike RPMs Pace

Sprint: 100+ RPMs

Harder: 75-80 RPMs