Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Row
8 Cossack Squats
3 Clean Deadlifts (empty bar)
3 Hang Muscle Cleans
3 Front Squats
3 Push Press
3 Up Downs
-into-
3:00
Build up on Clean and Jerks
Workout Prep:
2 sets:
100m Row
2 Clean & Jerks (moderate)
2 Bar Facing Burpees
Coaches Notes
Cossack Squat
Clean Deadlift
Hang Muscle Clean
Front Squats
Push Press
No Push Up Burpee
Metcon (Checkmark)
Every 1:00 (10:00)
175/150m Row
– Rest 2:00 –
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
– rest 2:00 –
Every 1:00 (10:00)
8 Bar facing Burpees
Clean and Jerk (Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7)
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
Record weight used in the workout here.