Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
**Grab a barbell before warmup begins**
4 Rounds:
10 Up-Downs
8 Deadlift (empty bar)
6 Bent Over Rows
4 Squat Jumps
5 Good Mornings
5 Elbow Rotations
5 Clean grip Deadlift
5 Dip + Shrug
5 Dip + High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Quick-Cycles Hang Power Cleans
Weightlifting
Hang Power Clean (10×3)
**Every :45 for 10 Rounds:
Complete 3 unbroken hang power cleans.
**Use a moderate weight and keep the same weight throughout due to the limited time before the next round.
Metcon
Metcon (7 Rounds for time)
Every 1:30 for 7 Rounds:
5 Hang Power Cleans (135/95)
10 Bar Facing Burpees
Scaled:
5 Hang Power Cleans (95/65)
10 Standard Burpees
**Score is time to complete each round..should be FAST!
**Hang Power Cleans can begin anywhere above the knee. Cycle them efficiently to get to those burpees!
**Rounds should be finished in 1:20 or less..scale as needed if this does not happen the first 2 rounds.