Mayhem Affiliate 7/03/2022

Announcements

HAPPY FOURTH OF JULY!! Special Holiday schedules

SUNDAY FUNDAY
7/3 10:30am

MONDAY INDEPENDENCE DAY WOD&BBQ
7/4 8 am

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm Up

Warm-up (No Measure)

Bike

0.2mile easy

0.2mile moderate

0.2mile easy

0.2mile moderate/fast

0.2mile easy

0.1mile Sprint

Workout

Metcon (Time)

BikeErg Lactate Threshold

3x (1250m at Moderate, 90 Sec Rest)

-Rest 2 Min-

3x (400m at Faster, 90 Sec Rest)

-Rest 2 Min-

3x (1000m at Fast, 90 Sec Rest)

-Rest 2 Min-

3x (400m at Fastest, 90 Sec Rest)

Workout

Metcon (Time)

Monostructural

Freedom (RX’d)

5 Rounds

21/16 Calorie Assault Bike

7 Clean and Jerks (135/95)

3 Muscle Ups (Or 3 Burpee Chest to Bar)

Independence

5 Rounds

16/13 Calorie Assault Bike

7 Clean and Jerks (115/80)

3 Bar Muscle Ups ( Or 3 Burpee Pull-ups)

Liberty

5 Rounds

15/12 Calorie Assault Bike

12 Alternating Dumbbell Clean and Jerks (light)

4 Burpee Jumping Pull-ups

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