Crossfit Lillington – Mayhem Affiliate – Running
Workout – Bike/Machine (Distance)
Warm- Up
5 Min Ramp from at RPE3 to at RPE6
Main Workout
3 Sets:
20 Sec at RPE6
20 Sec at RPE7-8
20 Sec at RPE9
*No rest between sets.
5 Min at RPE3
2 Min at RPE8
5 Min at RPE3
2 Min at Max Effort (or record average wattage)
Cool Down
5 Min at RPE2
Total: 22 Min