Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up (No Measure)
2:00 Easy Jog or Machine Choice
Then Into…
2 ROUNDS
10 Air Squats
5 Inchworms
10 Alternating Leg Swings (each)
10 Scap Pull-Ups
5 Kip Swings
Then Into…
1-2 ROUNDS (w/ Empty or Light Bar)
5 Front Squats
5 Single-Arm Dumbbell Push Press
100m Build-Up Run (to workout pace)
Front Squat
ON 12:00 CLOCK…
Build to a Moderate 8-Rep Front Squat
(Score is Weight)
Workout (Time)
2 ROUNDS FOR TIME
600m Run (or 800m Row)
30 Hanging Knee Raises
20 Dumbbell Thrusters (light)
(Scored by Time)