Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Active Spiderman
1:00 Bootstrapper squats
Into…(8:00 Cap)
2 Quick Rounds
10 Air Squats Narrow Stance
10 Elbow Punches
2 Quick Rounds
10 Air Squats Wide Stance
10 Deadlifts
2 Quick Rounds
5 Empty Barbell Back Squats
5 Empty Barbell Hang Muscle Cleans
Strength
Back Squat (10RM)
FOR LOAD
10RM Back Squat
(Score is Load)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders
15 Hang Squat Clean (95/65)|(65/45)
-14:00 Hard Cap-
(Score is Time)
Barbell weight should be lighter and easily cycled for larges sets. (10-5, 8-7)
DUs or equivalent should be completed under 1:30 each set. Sub 125 singles or 75 plate hops.