Mayhem Affiliate – L.I.F.E. – Tue, Nov 14

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – L.I.F.E.

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Warm-up

8:00

:30 Bike Erg

5 Air Squats

5 Good Mornings

3 Light Dumbbell Single Arm Press r/l

3 Single Leg Box Step Ups r/l

Metcon (AMRAP – Rounds and Reps)

Teams of 2 – 18:00 AMRAP

1000m Bike Erg (shared)

P1 – 10 Alternating DB Snatch

P2 – DT Complex

5 DL – 3 Hang Cleans – 1 S2OH

15 Synchro Box Step Ups

P1 – DT Complex

5 DL – 3 Hang Cleans – 1 S2OH

P2 – 10 Alternating DB Snatch

15 Synchro Box Step Ups

Cooldown

Bike Erg for 2 mins

1:00 Each:

Legs on Wall – Straight/Straddle/Squat

Cats/Cows