Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
30-second Row
3 Deadlifts (empty to build across)
3 Hang cleans (empty to build across)
10 Heel toe rock
3 Up downs + bar step over
Metcon (Calories)
15 min AMRAP
Partner
P-1
Max Calorie on Rower
P-2
5 Hang cleans
8 Burpees over Barbell
5 Hang cleans
Score is calories accumulated on the rower by the team
Mobility
Walk 3:00
Mobility (1:00 each)
foam roll hamstrings
foam roll back
forward fold (wide legs)