Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Every 45 seconds (5 sets)
125m Row
– into –
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
Power Snatch (Every Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
Metcon (8 Rounds for reps)
8 sets:
30-Second Max Dumbbell Bench (25s/15s)
30-Second Max Sit Ups
30-Second Rest
(KG conv: 10/7.5 DBs)