12/5/2024
“Lightbulb!”
Affiliate Compete (RX+)
15:00 AMRAP
200m Run
25-50-75-100ft…
Handstand Walk
Freedom (RX'd)
15:00 AMRAP
200m Run
1-2-3-4-5-6. . .
Wall Walks
*Run is equal to 4 reps (1 rep = 50m)
Independence
15:00 AMRAP
200m Run
1-1-2-2-3-3. . .
Wall Walks
Liberty
15:00 AMRAP
200m Run
25-50-75-100ft. . .
Bear Crawl
Target number of Reps: 68+ reps (Through the round of 8 Wall Walks)
Minimum number of Reps before scaling: 45 reps (through the round of 6 Wall Walks)
Mayhem Mini-Pump: Leg Day
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight–maintain control and quality RPE 7
-rest 30 seconds-
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.