Mayhem Affiliate – Endurance – Thu, Jun 22

CrossFit Armed – Mayhem Affiliate – Endurance

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Warm-up

Assault 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 (Time)

26 Cals Harder (85-90%)

14 Cals Hardest (90-95%)

23 Cals Moderate (75-80%)

20 Cals Hardest (90-95%)

23 Cals Harder (85-90%)

14 Cals Hardest (90-95%)

23 Cals Moderate (75-80%)

*Rest 1 Min Easy between reps.
Rich Froning Estimated Paces:

Assault Bike RPMs Pace

Hardest: 85-90 RPMs

Harder: 75-80 RPMs

Moderate: 60-65 RPMs

Easy: 50-60 RPMs