Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
2 ROUNDS
8 Alternating Lunges
10 Air Squats
10 PVC Pass Throughs
5 Broad Jumps (reset between reps)
THEN INTO… 2 ROUNDS
5 Scapular Pull Ups
5 Kip Swings (controlled)
8 PVC Deadlifts
8 PVC Hang Muscle Cleans
THEN INTO… 1-2 ROUNDS (PVC OR EMPTY BARBELL – Coach Leading)
5 Clean Grip Deadlifts
5 Clean Grip High Pulls
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
Power Clean
LIFE STRENGTH/SKILL
10 SETS
2 Power Cleans (Singles)
*Start Light and Build to Moderate
-Rest 1:00 b/t Sets-
(Scored by Weight)
Workout (Time)
FOR TIME
12-10-8
Dumbbell Power Cleans (light)
Up Down + Jumping Pull Up
(Score is Time)