Crossfit Lillington – Mayhem Affiliate – Endurance
Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP
400m run (or 500/400m Row or 30/24 cal Air Bike)
20 alt. Hang DB clean and jerk (50/35)
40 yard double KB farmers carry (70/50 KBs)
20 box step overs (20″ all athletes)
40 yard sandbag carry (150/100) (or barbell front rack carry 135/95)
100m run = 1 rep
10yd carry = 1 rep