Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
1:00 Jog
8 Ring Rows
10 Step Ups
10-second Dead Hang
Metcon (AMRAP – Rounds and Reps)
Teams of 2
20:00 Amrap (1:1)
4x50ft Shuttle Run
8 Dumbbell Deadlift (light)
50ft Dumbbell Farmer Carry (light)
Cool Down
Walk for 3:00
Mobility: 1:00 (each)
Pancake stretch
Chest Stretch