Crossfit Lillington – FIT
Weightlifting
Single Arm Dumbell Press (EMOM 10)
Complete 10-15 reps on each arm attempting to build in weight each set. Alternate arms every minute. Record highest weight for the arm with the lesser amount of competed reps.
Metcon
Metcon (Time)
4 rnds for time:
10 cal bike
6 burpee box jump jumps
1 min rest after each rouund
The bike is supposed to be a sprint. A common trend I notice is athletes “still leaving gas in the tank.” I want to see 100% through the work to were you actually NEED the minute of rest.