Crossfit Lillington – CrossFit
General Fitness
Metcon (Time)
3 Rounds:
21/15 Calorie Assault Bike
21 Pull-ups
Directly Into…
3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)
In the first half of this workout, looking for athletes to choose a pull-up variation that they feel comfortable completing 21+ repetitions unbroken when fresh. In the second half, the barbell should be a load that athletes could cycle 25+ repetitions unbroken on both movements if they needed to. Choose weight here based on the limiting factor, likely the push jerk