Mayhem Affiliate – L.I.F.E. – Wed, Aug 7

By tmurch17Uncategorized

Announcements

I need to clean the gym and hang shelves and move equipment. Please take all your stuff home or put in a container with your name on it. I don’t want to be responsible for mismatching Nano’s and wrist wraps. If it’s still here I will do my best to keep it organized, but no promises. Thanks.

Crossfit Lillington – Mayhem Affiliate – L.I.F.E.

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Warm-up

3 min Air Bike

-Into-

4 min AMRAP

4 Suitcase Dumbbell Deadlift (each)

4 Alt. Hang Dumbbell Snatch

4 Up Downs + jump/step over Dumbbell

Metcon (2 Rounds for time)

36/30 cal Air Bike

30 Alt. Dumbbell Snatch

24 Up Downs + Jump/Step Over Dumbbell

REST 4 mins

3 rounds

12/9 cal Air Bike

12 Dumbbell Snatch

9 Up Downs + Jump/Step Over Dumbbell

Acccessory

Walk 3 down and back.

Mobility: 1:00 Each

Couch Stretch

Feet on the wall V-Stretch

Lacrosse Ball Shoulder