Mayhem Affiliate 01/15/2022

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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 Intervals”

4x (1 Min Mod (75-80 RPM)/1 Min Hardest (105-110 RPM))

4 Min Easy Recovery “Spin”

2 Min Mod (85 RPM)

2 Min Hard (85-95 RPM)

2 Min Harder (95 RPM)

2 Min Hardest (95-100 RPM)

5 Min Easy Recovery “Spin”

6x (30 Sec Sprint (115+ RPM), 60 Sec Easy Recovery))

Total: 34 Min

Workout Two (Time)

Ratatouille

Freedom (RX’d)

For Time:

150 Kettlebell Swings (53/35)

*Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar (6in)*

(KG Conv 24/16)

Independence

For Time:

150 Kettlebell Swings (35/26)

Every time you stop, break, put the kettlebell down, perform 8 Burpee to Bar (6in)

(KG Conv 16/12)

Liberty

For Time:

100 Russian Kettlebell Swings (light)

Every time you stop, break, put the kettlebell down, perform 6 Up Downs

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