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Scaled

3 Sets: 10 Hanging Knee Raises (OR 5 Toes to bar) 5 Burpee Box Jump Overs (24"/20") 10 Hanging Knee Raises (OR 5 Toes to bar) 5 Burpee Box Jump Overs (24"/20") 10 Hanging Knee Raises (OR 5 Toes to bar) -rest 1:1 b/t sets- *Repeat from

6 sets 6 Shuttle Runs (50ft) 9/7 Calorie Echo Bike 50ft Bear Crawl (OR :30 Handstand Walk Practice) -Rest 2 minutes b/t sets-

5 sets: 4 Shuttle Runs (50ft) 50ft Bear Crawl (OR 1:00 Handstand Walk Practice) 4 Shuttle Runs (50ft) 50ft Bear Crawl (OR 1:00 Handstand Walk Practice) 4 Shuttle Runs (50ft) -rest 1:1 b/t sets-

24 Wall Balls (20/14) 15 Pull Ups (OR 30 Banded Pull Ups) 16 Wall Balls (20/14) 5 Chest to bar Pull Ups (OR 10 Banded Chest to Bar Pull Ups) 8 Wall Balls (20/14) 5 Burpee Pull Ups

2 sets: AMRAP 4 Minutes 8/6 Calorie Bike Erg (OR 8/6 Calorie Air Bike) 4 Burpees Box Jump Overs (24/20) (OR 6 Burpee to 8ft target) -rest 2 minutes- AMRAP 4 Minutes 8/6 Calorie Row 4 Dumbbell Box Step Overs (50/35) (24/20) -rest 2 minutes b/t sets- *Work to

5 sets 8 Dumbbell Bench Press (2x35/20) 2 Strict Chin Ups (OR 4 Ring Rows) 6/4 Calorie Ski (OR Row) 2 Strict Ring Dips (OR 4 Box Dip) 8 Dumbbell Bent Over Row (2x35/20) -rest 1:00 b/t sets-

2 Person Teams (Chose one of the following options to do): For Time: 50-40-30-20-10 Bench Press (95/65) 20-16-12-8-4 Chin Ups (OR 2x Banded Chin Up) -OR- For Time: 50-40-30-20-10 Strict Press (65/45) 10-8-6-4-2 Ring Rows *Split reps as desired

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Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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