Mayhem Affiliate – L.I.F.E. – Fri, Dec 15

By tmurch17Uncategorized

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

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Warm-up

5:00 Machine

* Alternate between 30 secs slow and 30 secs fast

Metcon (AMRAP – Reps)

8 min AMRAP

16 Cal Bike Erg

8 Ab Mat Sit Ups

8 DBall Slams

8 Burpees over DBall

Rest 4 min / REPEAT AMRAP beginning where ended first AMRAP

Score is total complete rounds + extra reps

Acccessory

3 sets

10 Ring Rows

20-30 Sec. Plank

10 Goblet Box Squats