Announcements
ALL members need to be signed in to Wodify. Additionally, if you are using our gym, you need to have an active membership. We offer many varieties of memberships to accommodate budgets, however free can’t be one of them.Additionally, as of today We will need a 30 day notice for cancellation. Thanks for understanding. – Joey
Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
2:00 Bike or Row
Then Into…
AMRAP x 6 MIN
8 Air Squats
8 Alt. Reverse Lunges
8 PVC Pass Throughs
Then Into…
1-2 SETS
5 Light Dumbbell Front Squats
5 Dumbbell Bench
Front Squat
EVERY 2:30 (4 SETS)*
8 Front Squats
*Start @ RPE 5 and build to 6-7
(Score is Heaviest Weight)
Workout (Time)
FOR TIME
10 Dumbbell Front Squats (Light)
5 Dumbbell Bench Press (Light)
15 Dumbbell Front Squats (Light)
10 Dumbbell Bench Press (Light)
20 Dumbbell Front Squats (Light)
15 Dumbbell Bench Press (Light)
25 Dumbbell Front Squats (Light)
20 Dumbbell Bench Press (Light)
30 Dumbbell Front Squats (Light)
(Score is Time)