A Mayhem Affiliate – Sun, Sep 7

By tmurch17Uncategorized

Crossfit Lillington – A Mayhem Affiliate

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Workout Option 1

Dumpster Fire (Time)

Freedom (RX’d)

63-45-27

Air Squats

21-15-9

Burpee to 12in Target

Independence

63-45-27

Air Squats

21-15-9

Burpee to 6in Target

Liberty

42-30-18

Air Squats

21-15-9

Up Downs

Time Time: 5-7 minutes

Time Cap: 10 minutes

Workout Option 2

Recovery Workout (Checkmark)

Recovery Workout

3-4 Sets (Zone 2 Pace)

5 Min Row

5 Min Bike

5 Min Run

Workout Option 3

Mayhem Racing (2 Rounds for time)

Warm-up:

AMRAP8

1 minute Row

5 Roll and Reach

10 Air Squats

5 Inchworm Push-ups

10 Double Double Bent Over Rows

Pre-workout:

3 Rounds

15m Sled Pull

100m Run

* Increase weight and intensity each round

Workout:

Part A

3 Rounds:

1000m Row

15m Sled Pull (50 feet)

— rest 2 min —

Part B

3 Rounds:

800m Run

25 Wall Balls

* Athletes can choose to complete Part A then B, or B then A.