Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
5:00 Machine
-into-
Every 1:00 (4:00)
3 Up Downs
5 Sit Ups
7 Russian Kettlebell Swings
Metcon (Time)
Teams of 2
Buy-In
30 Synchro Dumbbell Hang Clean & Jerks (light)
-into-
5 Rounds
P1- 12/10 Calorie Bike Erg
P2- 20 Sit Ups
(rotate when both stations are completed)
-into-
Cash Out
30 Synchro Dumbbell Hang Clean & Jerks (light)
This partner piece opens and closes with synchro dumbbell hang clean & jerks, demanding teamwork, communication, and clean movement under fatigue. In between, you’ll work through five rounds of Bike Erg calories and sit-ups, trading places only when both partners finish their station, which keeps the intensity honest for the full duration. The goal is to stay synchronized on the dumbbells, push the pace on the bike, and minimize dead time on transitions. Classic Partner feel: shared suffering, steady effort, and a finish that tests how well you and your partner can hold it together when it starts to bite.
Acccessory
3:00 Walking Cool Down