Crossfit Lillington – Mayhem Affiliate – Endurance
Metcon (Time)
In a 3:00 window, complete:
18/16 cal row
15/12 cal bike erg
* max calorie ski erg in remaining time.
Rest 2:00 between sets
Continue in this timeframe and rep scheme until you achieve 200/160 cals on ski erg.
** See coach notes for alternative options if Bike Ergs or Ski Ergs are not available.
Workout Notes:
The goal is completion in 9-12 rounds
200/160 calorie target is for those who are machine beasts! (Able to hold 20/16 calories per minute on the ski erg)
If you are more in the range of 15/12 cal ski/ minute, your ski calorie target is 150/120.
If you’re early on in your experience with machines, think of this as an EMOM, spending 1:00 on each machine, and trying to keep your ski calories consistent over the rounds.
The goal here is to have about 1:00 of work per round on the ski.