Announcements
Starting October 1, 2024, you will see a 3.9% credit card fee or 2.6% ACH fee. As much as we don’t want to, we have to. We have not raised membership rates in 10 years. This passed on fee will help us combat the 35% increase in Affiliate Fees passed on to us by CrossFit this year alone. If you need to switch payments methods, or talk to me in general please feel free. Joey 910 890 3358
Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
2:00 Machine
-into-
8:00 AMRAP
3 Inch Worms
10 Alternating V-Ups
10 Kip Swings
5 Deadlifts (empty bar – build across sets)
Deadlift (Deadlift for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%)
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 190 lbs, not 200.
Metcon (Time)
13-11-9-7-5
Snatch (75/55)
Pull Ups