Mayhem Affiliate – Endurance – Tue, Jul 11

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)

“Echo Bike / Assault Bike Lactate Tolerance & Power”

24 Cals Harder (85-90%)

18 Cals Hardest (90%)

12 Cals Harder (85%)

18 Cals Hardest (90%)

24 Cals Harder (85%)

*Rest 1 Min Easy (Arms Only) between reps.
Rich Froning Estimated Paces:

Assault Bike RPMs Pace

Hardest: 85-90 RPMs

Harder: 75-80 RPMs

Hard: 65-70 RPMs

Easy: 50-60 RPMs