Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
200m Easy Run
100m Easy Row
100m Easy Ski
5 Burpee Broad Jumps
5 DB Box Step-Ups (light, DBs in farmer carry)
5 Double DB Push Press (light)
Workout Prep:
1 Set at workout weight:
200m Run, Row, or Ski
4 Burpee Broad Jumps
4 DB Box Step-Ups
4 Double DB Shoulder to Overhead
Workout (AMRAP – Rounds & Reps)
AMRAP 30:00
400m Run
10 Burpee Broad Jumps
500/450m Row
10 Double DB Box Step Ups (50/35 to 24/20)
500/450m Ski
15 DB Shoulder to Overhead @ 50/35lbs
(Score is Rounds + Reps)
(KG conv: 22.5/15)