Mayhem Affiliate – L.I.F.E. – Wed, Jan 3

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

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Warm-up

3 Round

:30 Sec row

8 Good Morning

8 Up downs

8 Air squats

Metcon (Time)

Buy In 40/30 Cal Row

@5 mins start

10 min Amrap

5 Dumbbell Deadlift

5 Dumbbell Hang Cleans

5 Dumbbell Push Press

2x25ft Shuttle Run

@15 min start

Cash Out 40/30 Cal Row

Acccessory

Cool Down

Bike 3 mins

Mobility Foam Roll 1:00 (each)

Lat

Quads

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