Mayhem Affiliate – Endurance – Wed, Jun 4

Crossfit Lillington – Mayhem Affiliate – Endurance

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Warm Up

Row

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 rest

:10 sprint

Metcon (Distance)

Row “Max Power” Workouts

10 controlled strokes (pulls) at 98%,

15 strokes (pulls) at 100%,

18 controlled strokes (pulls) at 98%,

20 strokes (pulls) at 100%,

18 controlled strokes (pulls) at 98%,

15 strokes (pulls) at 100%,

10 controlled strokes (pulls) at 98%

Full recovery b/t reps”