Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull
Power Clean (Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles))
Metcon (Time)
20 Pull Ups
3 Rounds of DT (95/65)
15 Pull Ups
2 Rounds of DT (95/65)
10 Pull Ups
1 Round of DT (95/65)