Mayhem Affiliate 02/19/2023

Announcements

M,W,F 9am class will change to 8:30amstarting 2/20.

CrossFit Natomas – CrossFit

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Intervals”

2 Sets

6 Min at RPE4, 1000m at RPE3

-Rest 1 Min-

4 Min at RPE5, 1000m at RPE3

-Rest 1 Min-

2 Min at RPE6, 1000m at RPE3

*Rest 1 Min between sets.

Workout Two (5 Rounds for time)

Corn Dog

Freedom (RX’d)

21-15-9

Double Kettlebell Clean and Jerks (35s/25s)

4-3-2

Rope Climbs (Or 12-9-6 Burpee Pull Ups)

(KG conv: 16s/11s)

Independence

21-15-9

Double Kettlebell Clean and Jerks (25s/15s)

3-2-1

Rope Climbs (Or 9-6-3 Burpee Pull Ups)

(KG conv: 11s/7s)

Liberty

21-15-9

Dumbbell Clean and Jerks (light)

4-3-2

Zombie Rope Climb (Or 12-9-6 Up Down + Jumping Pull Up)