Mayhem Affiliate – Spin – Wed, Nov 19

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Spin

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Metcon (Time)

Part 1: Echo Bike Workout

4 Sets

20 Sec Acceleration to RPE10

2 Min at RPE2

*Rest 1 Min between sets.

-Rest 2 Min-

6 Cals at RPE9

-Full Recovery-

10 Cals at RPE9

-Full Recovery-

15 Cals at RPE9

Part 2: Row Workout

1500m at RPE4, 1 Min Rest

1000m at RPE5, 1 Min Rest

500m at RPE6, 1 Min Rest

6x (250m at RPE8, 1 Min at RPE2)

Total: 4500m