Spark CrossFit – Competitor Track

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Workout

Today’s competitor monostructural conditioning work can be done before or after the class WOD

Metcon (No Measure)

16 Rounds of:

Assault Bike 500m @ RPE 8

Rest :30

Assault Bike 500m @ RPE 3
Each round has both a fast hard bike sprint and an easy bike sprint with a short rest in between.

what is RPE? https://sparkcrossfit.com/rpe-rate-of-perceived-exertion/