Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up (No Measure)
1:30 Jump Rope
Then Into…
2 ROUNDS
20 Singles or 10-20 Double Unders
8 PVC Pass Throughs
8 PVC FrontSquats
6 Alt. Samson Lunges
6 Squat Therapy Reps
Then Into…
WITH AN EMPTY BAR or PVC (Coach Lead)
5 Clean Grip Deadlifts
5 Clean High Pulls
5 Muscle Cleans
5 Front Squats
3 Squat Cleans
Front Squat
ON A 15:00 RUNNING CLOCK
Build to a Mod-Heavy 3-Rep Front Squat
(Score is Weight)
Workout (Time)
3 ROUNDS FOR TIME
100 Single Unders
25 Dumbbell Front Squats (or Sandbag Squats) (light)
(Score is Time)