Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
**Grab a dumbbell before warmup begins**
4 Rounds:
10 Up-Downs
8 Deadlift
6 Bent Over Rows
4 Squat Jumps
w PVC
5 Good Mornings
5 Elbow Rotations
5 Clean grip Deadlift
5 Back Squats
5 Dip + Shrug
5 Dip + High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Quick-Cycles Hang Power Cleans
Weightlifting
Back Squat (10X3)
Athletes will complete 1 set of 3 every :45 seconds for 10 rounds.
Challenge yourself with the weight!!
Metcon
Metcon (7 Rounds for time)
Every 1:30 for 7 Rounds:
10 SA Hang Power Cleans (25/15)
5 burpees
**Score is time to complete each round..should be FAST!
**Rounds should be finished in 1:20 or less..scale as needed if this does not happen the first 2 rounds.