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
6 min amrap
10 cal Bike Erg (or 8 cal Air Bike)
:15 Plank hold
4 Dumbbell Bent over Row/side
4 Dumbbell Hang Power Clean/side
Metcon (AMRAP – Rounds and Reps)
16 min Amrap
800m Bike Erg (or 24/20 cal Air Bike or 400m Run)
2 Rounds
8 Double Dumbbell Bent Over Row
8 Dball/Sandbag Cleans or 8 Double Dumbbell Power Cleans
Acccessory
Cool Down
Walk 2-3 mins
Mobility
Foam roll quads
Seated QL stretch
Seal pose