Mayhem Affiliate – Spin – Wed, Jul 16

Crossfit Lillington – Mayhem Affiliate – Spin

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Metcon (Distance)

BikeErg (with Rich Froning’s Paces)

12min at 80-85rpm

4min at 90-95rpm

5x (1min at 60-65rpm easy, 1min at 90-95rpm)

4min at 80-85rpm

5x (1min at 100-105rpm, 1min at 60-65rpm easy)