Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (Checkmark)
2:00 Easy Row (build the last :30)
Into…
2 ROUNDS (at your station, light)
10 Air Squats
5 Wall Balls to a target
5 Kettlebell Deadlifts
5 Kettlebell Sumo Deadlift High Pulls (light)
5 Hanging Knee Raises or Kip Swings
Into…
1 ROUND (find workout positions)
3 Wall Balls
3 Hanging Knee Raises
3 Step Ups at workout height
3 Dumbbell Push Press (at light weight)
Then build the kettlebell to workout loads
Workout (AMRAP – Reps)
3:00 / 6:00 / 12:00 AMRAP
10/8 Calorie Row
20 Wall Balls (light)
10 Hanging Knee Raises
20 Box Step Ups (20/16)
10 Kettlebell Sumo Deadlift High Pull (light)
20 Up Downs
10 Dumbbell Push Press (moderate)
-Rest 1:00 after the 3:00, rest 2:00 after the 6:00-
(Scored by Total Combined Reps)