Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine:
-into-
8:00 AMRAP
10 Alternating V-Ups
10 Banded Pass-throughs
10 Banded Overhead Squats
5 Hang Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
Hang Power Clean (5 sets (every 3:00):
10 Hang Power Cleans (Build up to 65% of 1RM Clean)
)
Metcon (Time)
3 Rounds
25 Overhead Squats (75/55)*
25/20 Calorie Echo Bike
*every time you break, complete 10 Box Jump Overs (20)