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Scaled

Partner Workout In a 30 minute window: 1200m Row -then- 24 Rounds of Holleyman 4 Wall Balls (20/14) (10/9ft) 2 Handstand Push Ups 1 Power Clean (155/105) -then- Max Bench Press (155/105) *Split ALL work and reps as desired Individual version: In a 20 minute window: 600m Row -then- 12 Rounds of Holleyman 4 Wall Balls

5 Rounds 12 GHD Sit Ups w/6in Riser (OR 20 Alt. Leg V-Up) 6 Handstand Push Ups (OR 12 Seated Dumbbell Strict Press 35/20)

4 sets: AMRAP 2 Minutes 16/12 Calorie Bike Erg (OR 12/9 Calorie Echo Bike) Max Wall Balls (20/14) (10/9ft) OR Dumbbell Hang Clean and Jerks (40/25)) -rest 2 minutes between sets-

4 sets 7 Thrusters (95/65) 1 Rope Climbs (OR 3 Strict Pull Up OR 6 Banded Strict Pull Up) 15/12 Calorie Echo Bike -Rest 3 minutes between sets-

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)

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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