Mayhem Affiliate – Teens – Mon, Mar 18

Crossfit Lillington – Mayhem Affiliate – Teens

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Warm-up

5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (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 (+25lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)

Metcon (Time)

Run 800m

-into-

5 Rounds

4 Strict Pull Ups

15 Air Squats

-into-

Run 800m