Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
## 1 Minute
PVC Pass Throughs
5 Air Squats + 10 Mountain Climbers
## 45 Seconds
PVC Pass Throughs
Active Spidermans
## 30 Seconds
PVC Pass Throughs
Frog Hops [Click Here](https://youtu.be/VoIEWe3UfCY)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Weightlifting
Power Snatch (1×5)
* Heavy set of 5 is unbroken, touch and go reps with no pause on the floor
* Make smaller weight jumps if necessary to maintain touch and go style
General Fitness
Scarface (Time)
6 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees