Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
Power Snatch (Every Minute (10:00)
3 Power Snatch (60-70%)
– Touch and Go reps)
Metcon (Time)
30-25-20-15-10
Wall Balls (20/14)
Abmat Sit-ups