Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Row
2:00 Run
-into-
8:00 AMRAP
10 Roll and reach
5 Inchworms
10 Suitcase Deadlifts (each)
5 Up Downs + Jump over the Rower
2. Workout Prep
2 sets:
15-second Row (each)
(Partner Holds Dumbbells)
2 Synchro Burpee over Rower
Workout
Mayhem for Water (AMRAP – Rounds and Reps)
Freedom (RX’d)
Teams of 2
15:00 AMRAP
800m Row (split)
(Partner holds Farmer Hold with 70/50s)
25 Synchro Burpees over Rower
(KG conv: 2×32.5/22.5 FH)
Independence
Teams of 2
15:00 AMRAP
800m Row (split)
(Partner holds Farmer Hold with 50/35s)
25 Synchro Burpees over Rower
(KG conv: 2×22.5/15 FH)
Liberty
Teams of 2
15:00 AMRAP
800m Row (split)
(Partner holds Farmer Hold with light DBs)
25 Synchro Up Downs
Target number of Rounds: 2.5+ Rounds
Minimum number of Rounds before scaling: 2 Rounds
Mayhem for Water is a donation workout in support of bringing clean and living water to Ethiopia. If you’d like to learn more or make a donation towards this incredible cause, please visit classy.org/event/mayhem-for-water-2025/e693957 .
Strength/Accessory
Core Work: (Checkmark)
4 sets:
15 Kettlebell Side Bend (each side)
-rest 30 seconds-
12 Strict Hanging Leg Raise
-rest 30 seconds-
30 KB Front Rack Marches (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Kettlebell Side Bend
Strict Hanging Leg Raise
KB Front Rack Marches