Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
2:00 EASY ROW
Start with an easy row to get everyone moving.
Then Into…
2 ROUNDS
10 Air Squats
10 PVC Good Mornings
10 PVC Pass-Throughs
5 Inchworms
Then Into…
1-2 ROUNDS (PVC OR EMPTY BARBELL)
5 Jump and Shrugs
5 High Pulls
5 Muscle Cleans
5 Front Squats
5 Push Press
Strength/Skill (Weight)
EVERY 1:00 (10:00)
3 Power Cleans
3 Front Squats
3 Push Press
(Scored by Weight)
*Use the same weight across sets. Weight should be light.
* Each round must be completed within 50 seconds to allow time to reset before the next minute.
* The complex does NOT need to be completed unbroken. Connecting reps is encouraged, but athletes may drop the bar as needed.
(Scored by Weight)
Workout (Time)
FOR TIME
75/60 Calorie Air Bike
(Score is Time)