Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
1:30 Cardio Choice
Then Into…
AMRAP x 5 MIN
10 Banded Pull-Aparts
10 Banded Pass Throughs
10 Alt. Elbow Punches
10 Empty Barbell Press
Then Into…
1-2 SETS
5 Lateral Burpees Over Bar
5 Empty Barbell Hang Power Cleans
5 Push Ups
AUGUST MONTHLY CHALLENGE (AMRAP – Reps)
2:00 AMRAP
Max Bench Press
(Score is Total Reps)
Loading Guidelines:
Freedom – 155/95
Independence – 135/85
Liberty – 115/75
(KG conv: Freedom 70/42.5, Independence 60/37.5, Liberty 52.5/35)
2:00 AMRAP
Max Bench Press*
(Score is Total Reps)
*Loading Guidelines (Specific for Bench Press)…
Choose a weight you can do 12+ reps comfortably
Workout (AMRAP – Reps)
5 SETS (2:00 AMRAP)
8 Lateral Burpee Over Bar
10 Hang Power Cleans (light)
Max Knee Push-Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)