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
10 min Amrap
5 cal Air Bike
:15 Bar Hang
5 PVC Good Mornings
5 PVC Pass Throughs
5 Empty Bar Deadlifts (Add weight after each round)
Metcon (Calories)
5 Rounds
3 min AMRAP
10 Jumping Pull Ups
10 Deadlifts
Max Cal Air Bike
*Rest 1 min between rounds
Acccessory
Cool Down
Bike 3 min
Mobility
1:00 pigeon stretch each side
1:00 Pancake stretch