Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
4 sets
Tabata Row (20 seconds on/10 seconds off)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + TorsoTwist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
Power Clean + Push Jerk (Every Minute (10:00)
5 Power Clean and Push Jerks (+10lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
)
Metcon (Time)
For Time:
60 Air Squats
20 Push Ups
50 Wall Balls (20/14)
20 Push Ups
60 Air Squats