Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
8:00 AMRAP
10 Cossack Squats
5 light Dumbbell Hang Cleans
5 Up Downs
5 Kip Swings
5 Ring Rows
3 Tempo Front Squats
Tempo Front Squats (8 sets
2 Tempo Front Squat (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)
-rest 60-90 between sets-)
Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion
* Rest as needed between sets *
Metcon (Time)
15-12-9
Hang Squat Clean (75/55)
Burpee Box Get Over (24/20)
Pull-Ups