Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
100m Run
7 Up-Downs
7 Slam Ball Deadlifts
7 Slam Ball Curl to Press
7 Kip Swings
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
(Choose ONE!)
Option 1: 5-7 Strict False Grip Ring Rows
Option 2: 3-5 Strict False Grip Ring Pull-Ups
Option 3: 1-3 Strict Ring Muscle-Ups
(No Measure)
Workout
Metcon (Time)
FOR TIME
400m Run
30 Wall Ball Ground to Overhead (20/14)|(14/10)
30 Burpees
400m Run
15 WB G2O
15 Muscle-Ups (Ring/ Bar Muscle Up/MU Option)
15 WB G2O
400m Run
30 Burpees
30 WB G2O
400m Run
(Score is Time)
KG SB: (15/10)|(10/5)
RMU Option 1: Jumping RMU
RMU Option 2: Burpee Pull-Up