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3 rounds: 10/8 Calorie Assault Bike 9 Deadlifts (155/105) 6 Box Jump Overs (24/20) -rest 3 minutes- For time: 18 Box Jump Overs (24/20) 27 Deadlifts (155/105) 28/20 Calorie Assault Bike

3 Rounds 24 Dumbbell Snatches (35/20) 12 Toes to bar (OR 24 Hanging Knee Raises)

3 Sets: AMRAP 3 Minutes: 5 ring complexes (1 toe-to-ring, 1 ring pull up) 25 Air Squats Max Burpees over box (24"/20") in remainder of 3 minutes -rest 1 minute b/t sets-

AMRAP 20 Minutes 20/15 Calorie Row 40 Dumbbell Deadlifts (35s/15s) 20/15 Calorie Row 32 Dumbbell Front Squats (35s/15s) 20/15 Calorie Row 24 Dumbbell Shoulder to Overhead (35s/15s)

2 Sets 250m Row 15 Thrusters (75/55) 75 Double Unders (OR 150 Single Unders) 15 Thrusters (75/55) 250m Row *Rest 5 minutes between each set.

For Time: 25ft -50ft -75ft Back Rack Lunge (95/65) 15-10-5 Toes to bar (OR 30-20-10 Hanging Knee Raises) **If you don’t have space, complete back rack forward lunges in place (8-16-24 steps)

For Time: 4-3-2-1-1 Rope Climbs (OR 12-9-6-3-3 Strict Pull Ups) 1-2-3-4-5 Power Cleans (155/105)

6 sets Odd Sets (1,3,5) AMRAP 1 minute 30 seconds 200/150m Row Max Reps Dumbbell Box Step Overs (2x35/20) (24/20) -Rest 30 seconds after each set- Even Sets (2,4,6) AMRAP 1 minute 30 seconds 400m/300m Bike Erg Max Reps Devils Press (2x35/20) -Rest 30 seconds after each set- * Sub 150m

Partner Throwdown Friday! For time: Partner 1: 100 Wall Balls (14/10) (10"/9") Partner 2: 15 Ring Muscle Ups (OR 30 Burpee Pull Ups) Partner 3: 30 Clean and Jerks (95/65) *Partners cannot rotate until all 3 partners have completed their station.

3 sets 8 Devil’s Press (2x35/2x20) 60 Double Unders (OR 120 Single Unders) 8 Devil’s Press (2x35/2x20) -Rest 1:1 b/t set-

30-20-10-5 Double Unders (OR 2x Single Unders) 15-10-5-5 Hang Power Cleans (75/55) 3-2-1-1 Rope Climbs (OR 9-6-3-3 Strict Pull Ups)

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Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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