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 – L.I.F.E.
Warm-up
3 Rounds
3 PVC Pass Throughs/Around World r/l
3 PVC Good Mornings
3 PVC Thrusters
3 Inchworms
-into-
Barbell DT Warm Up
3 Rounds
5 Deadlifts
3 Hang Power Cleans
6 Push Press
* Empty bar for round 1, add a small amount of weight for rounds 2/3.
Metcon (5 Rounds for time)
Every 3 minutes for 5 rounds, perform 1 round of DT:
“DT”
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Acccessory
Cool Down – 2:00 Machine
Mobility (1:00 each)
Quad Smash with Barbell
Down Dog to Seal Pose
Childs Pose c/r/l