Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
2:00 Bike or Row
-THEN-
AMRAP WITH REMAINING TIME LEFT
10 Bootstraps
10 KB DL
10 Alt Step Ups
10 Up-Downs
10 Scap Pull-Ups
Workout
Metcon (3 Rounds for reps)
DEATH BY (7:00 Cap)….
6 Russian KB Swings (70/53)|(53/35)
Reps increase by 6 every minute. 6-12-18…and so on.
-Rest 3:00-
DEATH BY (7:00 Cap)…
5 Up-Down Box Jump Over (20)
Reps increase by 5 every minute. 5-10-15…and so on.
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Kipping Pull-Ups (C2B Optional)
Reps increase by 4 every minute. 4-8-12…and so on.
*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down 2 levels from where you failed and then continue until you fail again or until time cap.
**INTENDED TO BE A “NO SCORE” WOD, BUT IF YOU NEED A SCORE:
SCORE EACH “DEATH BY” USING TOTAL REPS COMPLETED BEFORE FAILING A ROUND.