Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
20 Jumping Jacks + Max Bodyweight Good Mornings
(No Measure)
Full-Body Strength (Weight)
AMRAP x 10 MINUTES
12 DB Hang Power Cleans
10 DB Push Jerks
8 DB Front Squats
(Score is Weight)
Full Body Workout (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2.- :45 Squat Jumps
MIN 3 – :45 Double Unders
-Rest 1:00-
EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2 – :45 Squat Jumps
MIN 3 – :45 Double Unders
(Score is Reps)
Finisher (Checkmark)
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext
(No Measure)