Crossfit Lillington – CrossFit
Weightlifting
Front Squat
Build to a Heavy Single
* Athletes will have 15 minutes to build to a heavy single front squat.
* It may be helpful to complete 3-5 reps at the lighter weights to warmup.
* In the later and heavier sets, athletes can keep it to 1 rep with longer rest periods.
General Fitness
Metcon (Time)
21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
* Should be able to complete 21+ reps unbroken when fresh on both The Front Squat and Kettlebell Swings when fresh.
* Within the workout, looking for these to be completed in 1-2 sets.