Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row (EZ-Mod)
10 Slam Ball Deadlifts
10 Elbow Punches
10 Good Mornings
Into…
2 ROUNDS
:40 Row (Mod-Hard)
8 Slam Ball G2O
5 Hang Muscle Clean
Following the warm-up go into your teaching of the Power Clean.
Workout
Metcon (Time)
FOR TIME
1000/800m Row (Virginia 2,000m)
60 Wall Ball G2O (20/14)|(14/10)
30 Power Cleans (155/105)|(115/75)
60 Wall Ball G2O
1000/800m Row
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR QUALITY
500m Row*
*Nasal Breathing Only
(No Measure)