Per Crossfit Endurance
Lactate Shuffle
Bike 5:00 on, 2:30 off, 6:00 on 3:00 off, 7:00 on, done.
-used Assault Bike
-all out efforts while the clock is on
-score by total distance

Distance: 10.8km

Notes: This is 18 minutes of work...no holding back.

Cash Out: 2 minute d-ball hold