Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
2:00 Easy Air Bike
Banded 7s
Then Into…
2 ROUNDS
20 Single Unders
10 Scap Push Ups
5 Tempo Bar Push Ups (:02 down)
Then Into…
EVERY 1:00 (3:00)
MIN 1 – 20 Single Unders
MIN 2 – 3 Up Downs
MIN 3 – :20 Air Bike building to workout pace
Then Into…
5 Empty Bar Deadstop Bench Press (3-second Pause)
Deadstop Bench Press
5 SETS
3 Deadstop Bench Press (3-second Pause)
*Start Light and build to a Moderate
-Rest 1:30 b/t sets-
(Score is Heaviest Weight)
Workout (Calories)
3-3-3-4:00 AMRAP
60 Singles Unders
12 Up Downs
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)