Mayhem Affiliate – L.I.F.E. – Thu, Mar 21

By tmurch17Uncategorized

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

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Warm-up

5:00 Clock

:30 Assault Bike

5 PVC Pass Throughs/Around World r/l

5 Good Mornings

5 PVC Thrusters

10 Heel/Toe Rocks (Single Jumps on Round 2)

Warm up DL and Thruster w/barbell

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

1 Stair Climb (or 10 Box Step Ups)

3 Barbell Thrusters

5 Dead Lifts

7/5 Cal Assault Bike

9 Alternating DB Snatch

11 Single Jumps

Accessory

Cool Down- Slow Walk 2:00

Arm on Rig-Chest/Bicep

Elbow on Rig-Shoulder/Tricep/Lat

Standing Quad/Hamstring/Calf

Forward Fold or Touch Toes