Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
2:00 Cardio Choice
Then Into…
2 SETS
10 PVC Pass Throughs
10 PVC Around the Worlds (each)
10 Air Squats
3 Inchworms
Then Into…
1-2 SETS (PVC or Empty Bar)
5 Dip & Shrug
5 Dip, Shrug & High Pull
5 Hang Muscle Cleans
Hang Muscle Clean
EVERY 2:00 (5 SETS )
3 Hang Muscle Cleans
* Complete each set unbroken. Start light-mod and build.
Workout (AMRAP – Rounds & Reps)
12:00 AMRAP
3 Sandbag Cleans (or Power Cleans)
5 Sandbag Squats (or Front Squats)
7 Burpees (or Up Downs)
(Score is Rounds + Reps)