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 1:00 (5:00)
5 Power Snatch (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00)
3 Power Snatch (60-65%)(Singles)
-rest 1:00-
Every 30-seconds (5:00)
1 Power Snatch (70-75%))
Metcon (Time)
Tabata (20 secs on/10 secs off)
100 Back Squats (65/45)
-into-
100 Abmat Sit Ups