Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
EVERY 1:00 (7:00)
MIN 1 → :40 Easy Air Bike
MIN 2 → 8 Box Step-Ups + 8 Air Squats
MIN 3 → 5 Light Wall Ball Thrusters + 10 Banded Good Mornings
MIN 4 → :40 Moderate Air Bike
MIN 5 → 8 Box Step-Ups + 8 Air Squats
MIN 6 → 5 Light Wall Ball Thrusters + 10 Banded Good Mornings
MIN 7 → :40 Moderate-Fast Air Bike
Deadlift
3 SETS
12 Deadlifts*
*Start light and build to a Light-Moderate
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
Workout (AMRAP – Rounds & Reps)
20:00 AMRAP
10/8 Calorie Air Bike
10 Box Step-Ups (low box)
10 Wall Ball Thrusters (light)
(Score is Rounds + Reps)