Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
10:00 AMRAP
:45 sec Row
5 Hang Muscle Cleans (empty bar)
5 Front Squats
5 Push Press
5 Thrusters
5 Kip Swings
10 Ring Rows
Hang Squat Clean + Push Press (5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Han)
Metcon (Time)
800m Row
50 Thrusters (35/25)
20 Pull Ups