Per Crossfit Endurance:
Bike (Spinner Blade Ion)

A: 5K — Rest 5:00
2X2K — Rest 1:30 (hold w/in 3-5 seconds of each other)

B: 120:60x6 — 2 minutes ON, 1 minute OFF for 6 Rounds. Cover as much distance as possible on each interval.

A: 9:20 (5K) 3:14 & 3:17 (2K)
B: .72 — .74 — .76 — .76 — .75 — .76 miles