Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – DB Deadlift
MOVT 2 – Burpees
*Both movements = 1 Set
(No Measure)
Push x Pull Strength (Weight)
3 SETS ON A 15:00 CLOCK…
20 DB Marches*
10 Lunge + Lunge + Bent Over Row**
*See Follow Along for Demo
**1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row
(Score is Weight)
Push x Pull Workout (5 Rounds for time ↓ shorter is better)
EVERY 3:00 FOR 5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch
(Score is Each Set for Time)