Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8 min AMRAP
:30 Row
3 Step ups each side
5 KB swings
8 Air squats
Metcon (AMRAP – Rounds and Reps)
Team of 2
Buy in 1800m/1500m row
@10.00 on clock
AMRAP
5 Synchro Box Step ups
10 Synchro KB swings
15 Synchro Air squtas
@ 20:00 on clock
Cash out 1800m/1500m row
Pacing will be moderate on the row to finish in enough time to have 1-2 min rest. You and your partner will do synchronized work on the AMRAP. Your row may be a little slower on the cash out than the buy in. Time cap is 30 min
Score is Reps from the AMRAP
Cooldown
2 min walk down and back
Foam roll (1:00 Each)
Lats
Calf
Quads