Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
3 Inch Worms
5 Clean Grip Deadlifts (PVC – Empty bar)
4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)
3 Hang Power Clean and Push Press (PVC – Empty bar)
2 Power Clean and Jerks (PVC – Empty bar)
Power Clean + Push Jerk (4 Power Clean and Jerks x 8 sets (every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.)
Metcon (2 Rounds for reps)
EMOM 16:00
Minute 1: 150m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings (35/25)
Minute 4: Rest