Mayhem Affiliate 01/01/2022

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Threshold”

10 Min at RPE3

-Rest 1 Min-

2000m at RPE6,

-Rest 1 Min-

5 Sets

500m at RPE6

2 Min at RPE3

*No Rest between reps or sets.

Workout Two (2 Rounds for time)

New Year’s Resolutions

Freedom (RX’d)

2 sets

5 rounds

1 Rope Climb

50’ Dumbbell Walking Lunge (50/35)

-Rest 5 minutes between sets-

(KG Conv 22.5/15)

Independence

2 sets

5 rounds

1 Rope Climb

50’ Dumbbell Walking Lunge (35/25)

Rest 5 minutes between sets

(KG Conv 15/10)

Liberty

2 sets

5 rounds

2 Zombie Climbs

50′ Walking Lunge

Rest 5 minutes between sets

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