Crossfit Lillington – Mayhem Affiliate – Endurance
Metcon (AMRAP – Rounds and Reps)
40 min AMRAP:
500M Ski or Row
20 Dumbbell Bench (50s/35s)
30 Gorilla Rows (50s/35s)
20 Push-ups
150ft Sled Push (3 -45lb plates/2-45lb plates)
* Alternative sled options in notes
If sleds are unavailable, switch to one of the following:
75’ Front Rack Lunge [ 115/80 ]
Back Rack Lunge 75’ [ 155/105 ]
150’ Front Rack walking carry [ 185/125 ]
150’ Sandbag Carry on Shoulder [ 150/100 ]
20/15 Cal Air Bike