Mayhem Affiliate – Spin – Wed, Sep 24

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Spin

View Public Whiteboard

Warm-up

Echo 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 (Calories)

5 Sets

2 Minutes 30 Seconds at RPE7

2 Minutes 30 Seconds at RPE3

*No rest between reps or sets.