Mayhem Affiliate – L.I.F.E. – Mon, Jan 1

By tmurch17Uncategorized

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

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Warm-up

4 Rounds

Assault Bike

:20 sec work

:10 sec rest

8 PVC around the World

8 PvC Pass throughs

8 Pvc Press

5 Strict Pull Ups

Metcon (Time)

For Time:

2rounds

12/10 Cal Assault Bike

24 Ring Rows

12/10 Cal Assault Bike

24 Box Step Ups

12/10 Cal Assault Bike

24 DB Push Press

Acccessory

Cool Down

2:00 Walk

Lacrosse Ball 1:00 (each)

Shoulder

Trap

Knee