Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
Snatch (Build up to a Heavy Snatch
10-12 minutes)
Metcon (AMRAP – Reps)
5 sets (Every 2:30)
12/10 Calorie Air Bike
3 Bar Muscle Ups (Or 8 Kipping Chest to Bar)
Max Wall Balls (20/14) in Remaining Time