Mayhem Affiliate – Teens – Tue, Jul 11

Crossfit Lillington – Mayhem Affiliate – Teens

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Warm-up

Hip Halo Warm-up

-into-

3 sets:

30-second Assault Bike

5 1¼ Squats (empty bar)

5 Scap pull-ups

5 Supinated Ring Rows

10 Alternating V-Ups

Paused Front Squat

5 sets x 2 Pause Front Squats @75% of 1RM

* Rest as needed between sets *

Strict Weighted Chin up (Weighted Strict Chin Up (Supinated)
5 sets x 3 Strict Weighted Chin-ups @60-70% of 1RM

* Rest as needed between sets *)

Metcon (Time)

3 Rounds

30 Alternating Dumbbell Snatches (35/25)

20 Toes to bar