Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
1:00 Cardio Choice
into…
EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs
into…
EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees
(No Measure)
Push x Pull Strength (AMRAP – Rounds & Reps)
5 SETS
AMRAP x 2 MINUTES*
12 Alt. DB Hang Squat Cleans
10 Sit-ups
8 Up-Downs
-1:00 Rest b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
Push x Pull Workout (2 Rounds for reps)
ON A 6:00 RUNNING CLOCK…
100 Double Unders
25 DB Hang Power Cleans
20 DB Up-Downs
Max Alt. V-Ups in Remaining Time
-Rest 2:00-
ON AN 8:00 RUNNING CLOCK…
200 Double Unders
35 DB Hang Power Cleans
30 DB Up-Downs
Max Alt. V-Ups in Remaining Time
(Score is Reps)