Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
2 sets:
10 Banded Pass Throughs
10 Banded Shoulder Press
-into-
3 sets (PVC to Empty Bar)
5 Snatch Grip Deadlift
5 Snatch High Pull
5 Muscle Snatch
5 Power Snatch
5 Shoulder Press
5 Banded Lat Pull Downs
Shoulder Press (5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-)
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Power Snatch (95/65)
Burpee over Bar
(KG conv: 42.5/30 PS)