Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull
Power Clean + Push Jerk (Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
Metcon (Checkmark)
Rest until 12:00 (after strength)
-into-
Every min 1:00 (10:00)
175/150m Row (Or Ski)