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
Warm up
1 min on any machine
5 Inch worms
5yd empty sled push + 5 yd empty sled pull OR 10 yard lunge
Metcon (Time)
15/12 Cal Row
20yd Sled Push (3×25/3×15)
20 Alternating Dumbbell Snatch
20yd Sled Pull
15/12 Cal Air Bike
20yd Sled Push
20 Alternating Dumbbell Snatch
20yd Sled Pull
15/12 Cal Ski Erg (or Row)
20yd Sled Push
20 Alternating Dumbbell Snatch
20yd Sled Pull
** Non sled version in the coach notes
Acccessory
Cool Down
Walk 2-3 mins
Mobility
Child pose L/R/C
Quad smash
Banded lat pull down