Mayhem Affiliate – L.I.F.E. – Thu, Nov 13

By tmurch17Uncategorized

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

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Warm up

2 Rounds

:30 Bike

5 PVC Pass Throughs/Arounds World right/left

5 PVC Good Mornings

5 PVC Thrusters

10 Dead Bugs

-into-

2 Rounds

3 Wall Balls

3 Single Arm Dumbbell Bent Row (3 per side)

3 Inchworms

5yd Bear Crawl

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

10 Wall Balls

10 Single Arm Dumbbell Row (10 each side)

10 Cal Bike Erg or Air Bike

10 Toes to Rig

Cool Down

1:00 Each

Standing Quad

Down Dog to Seal

Cats/Cows

Child’s Pose