Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
5:00 Machine of choice
Metcon (Time)
Teams of 3
Buy-In
50 Synchro Double Dumbbell Hang Clean & Jerks
* Time Cap 3 minutes. If you finish early, rest until the 3 min mark.
@ 3:00
P1- 1 min max meter Row
P2- 12 Double Dumbbell Arm Raises (6 Lateral + 6 Front)
P3- 20 yd.Sled Pull or 20 yard Double DB/KB Farmer Carry
Rotate every min until reach 2000m on rower. Must stop exactly on 2000 w/ Burpee penalty for +/- meters. Time Cap 12:00
@15:00
Cash Out
48 Synchronized Ab Mat Sit Ups
Acccessory
3:00 Walking Cool Down