Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
5:00 AMRAP
8 Alternating Low Box Step Ups
8 Alternating Reverse Lunges
8 Banded Good Mornings
8 PVC Pass Throughs
Then Into…
2 SETS (PVC)
3 Muscle Clean + Strict Press
TIME PERMITTING (Burgener Style Flow)
5 Down and Up
5 Elbows High and Outside
3 Hang Power Cleans
3 Push Press
Then Into…
3 Touch-and-Go Power Clean and Push Press at the Light Weight
5 Box Step Ups (low box)
Power Clean + Push Press
EVERY 1:00 (5:00)
3 Power Clean and Push Press (light)
-straight into-
EVERY 1:00 (5:00)
2 Power Clean and Push Press (light-moderate)
-straight into-
EVERY :30 (5:00)
1 Power Clean and Push Press (heavy)
(Scored by Heaviest Weight)
Workout (AMRAP – Reps)
“OCTOBER MONTHLY CHALLENGE”
15:00 AMRAP
Max Box Step Ups (low box)
(Scored by Total Reps)
NOTE — In the month of OCT, we are building capacity towards the CHAD workout on 11/11. This week’s work is included in the class. All of the additional volume training will be included in the Optional Accessory each week.