Mayhem Affiliate – L.I.F.E. – Tue, Feb 4

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – L.I.F.E.

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Warm-up

:30 Bike Erg

5 Pass Throughs/Around World r/l

3 PVC Thrusters

1 Inchworm

Power Clean Prep

Empty Barbell -3 Rounds

3 Power Clean Dead Lifts

3 Shrugs

3 High Pulls

3 Power Cleans

3 STOH

Add weight after round 3

Metcon (Time)

Every (1:00)

2 Power Cleans

2 Shoulder to Overhead

1 Burpee over Bar

Max meters Bike Erg (until reach 3000/2250m Bike Erg)

@5:00/10:00/15:00 –Rest 1:00–

Time Cap 20:00

Acccessory

Walk on Air Runner or Turf

1:00 Each

Quad/Hamstring/Calf Smash w/barbell

LaX Ball -Shoulder/Forearm (on wall)

Chest (on rig)