Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
2:00 Air Bike
-into-
5 Roll and Reach
5 Inch Worms
5 Snatch Deadlifts (PVC-empty bar)
4 Hang Muscle Snatch (PVC-empty bar)
3 Hang power Snatch (PVC-empty bar)
2 Power Snatch (PVC-empty bar)
Power Snatch (10 sets x 3 Power Snatch (every 1:15))
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
Metcon (Calories)
Teams of 2
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Assault Bike
At 16:00
50 Synchro Wall Balls (20/14)