Crossfit Lillington – CrossFit
General Fitness
Metcon (Time)
For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
Scaling:
Reduce the reps so the first round of wall-ball shots can be completed unbroken. Throughout the workout each set of reps should require only two to three sets to complete.