Crossfit Lillington – CrossFit
Metcon
Metcon (Time)
“12/25/18”
In honor of the upcoming holiday we will do 18 movements for 25 reps with 12 synchronized DUs/36 SUs in between each movement!
Teams of 2, complete the following work splitting work as you deem appropriate:
25 Burpee Broad Jumps
25 Wall Balls (20/14)
25 Box Jumps (24/20)
25 Pull Ups / Ring Rows
25 Back Squats (135/95)
25 KBs (53/35)
25 Wall Walks (or accumulate 5 min plank hold)
25 Power Cleans (135/95)
25 TTB / K2E / V-ups
25 Pistols (50 Box Step ups (25/15 plate))
25 Dead Lifts (135/95)
25 OHS (95/65) / Goblet Squat
25 HSPU / Feet on box push up
25 Good Mornings (95/65)
25 Dips (Ring or Bar) / Box Dips
25 Hip-Glute Bridge (35/25)
25 Wall Ball passing Situps
25 DB Snatch (50/25)
**Partners use same weight/bar. Time cap = 45 minutes**