Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
2 Rounds
PVC 5 Around the World (each direction)
PVC 10 Pass Throughs
-Into-
2 Rounds
:30 Ski or Row
5 Inchwork Push-ups
5 Single Arm Dumbbell Deadlifts (each side)
5 Single Arm Dumbbell Hang Snatch (each side)
5 Yard Sled Push (or 6 Box Step Ups)
Metcon (AMRAP – Reps)
20:00 AMRAP
Buy In
1000/850m Ski (or Row)
-Into AMRAP in remaing time of:
Partner1:
40 yd Empty Sled push (Or 10 Dumbbell Box Step Ups)
12 Alt. Dumbbell Snatches
Partner2: Max Meters on Ski (or Row)
Cool Down
1:00 Each
Elevated Hamstring Stretch (per side)
Seal pose