Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows
(No Measure)
Push x Pull Strength (Weight)
4 SETS ON A 12:00 CLOCK…
15-20 Single DB Strict Press
15-20 Single DB Upright Row
-Rest as Needed b/t sets-
(Score is Weight)
Push x Pull Workout (Weight)
EMOM x 10 MINUTES
MIN 1 – :45 Single DB Push Press
MIN 2 – :45 Single DB Hang Power Clean
-Rest 1:00-
AMRAP x 5 MINUTES
10 Single DB Push Press
10 Single DB Hang Power Clean
(Score is Weight)