Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
2 ROUNDS
:30 Machine (easy) or Jump Rope
8 Scap Push Ups
8 Alternating Plank Shoulder Taps/Side
10 PVC Pass Throughs
8 PVC Good Mornings
6 Hang Dumbbell Alt. Snatch (light)
Then into.. (LIGHT BURGENER WARM-UP WITH PVC)
2 ROUNDS
5 Down and Finish
5 Elbows High and Outside
5 Hang Muscle Snatches
5 PVC Pass Throughs
Hang Muscle Snatch
EVERY 1:30 (6 SETS)
5 Hang Muscle Snatch or Muscle Clean
*Start Light and Build to Moderate
(Scored by Heaviest Set)
Workout (Time)
FOR TIME
10 Dumbbell Alt. Snatch (light)
20 Hanging Knee Raises
10 Dumbbell Alt. Snatch (light)
20 Up Downs
10 Dumbbell Alt. Snatch (light)
20 Up Downs
10 Dumbbell Alt. Snatch (light)
20 Hanging Knee Raises
10 Dumbbell Alt. Snatch (light)
(Score is Time)