Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
Squat Clean and Jerk (1 Squat Clean + Push Jerk x 10 sets (Start at 65% and Build, No higher than 90%)
* Complete 1 set every 1:15 *)
Metcon (Time)
16/12 Calorie Assault Bike
21 Thrusters (65/45)
14/11 Calorie Assault Bike
18 Thrusters (75/55)
12/10 Calorie Assault Bike
15 Thrusters (95/65)
-into-
75ft Front rack Walking Lunge (95/65)