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 – Pre Teens (8-12)
Warm-up
Fish Game with Partner
While Partner 1 is rowing
Partner 2 performs an AMRAP of:
5 Push Ups
10 Squats
10 Sit Ups
Switch after P1 finishes the game
Skill
Working on full squat cleans from our three positions: high hang, hang, floor.
Build up to a light/moderate weight as form allows.
Metcon (Time)
5 Rounds for Time
10 Squat Cleans
12 Burpee over Bar
15 Knee to Elbow