Mayhem Affiliate – L.I.F.E. – Fri, Sep 5

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

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Warm-up

6 min Amrap

20 Jump rope

6 Alt. V-ups

6 Up downs

6 Heel to toes

Metcon (AMRAP – Rounds and Reps)

20 min Amrap

Team of 2

150 Jump rope/Plate hops

18 Kettlebell swings

9 Synchro burpee to plate

*P-1 and P-2 will split the jump rope and Kbell swings.The Burpees are synchro .

Mobility

2:00 Bike Erg

1:00 Each:

Foam roll

-Lats

-Low Back

-Calfs