Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
8 Up-Downs
8 Groiners
8 PVC Pass Throughs
8 PVC Jumping OHS
Strength
Hang Snatch (3-3-3-3-3)
*Start Light and build to Moderate-Heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
7 Hang Squat Snatch (95/65)|(65/45)
14 Burpees Over Bar
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
Metcon (Time)
Jake Green Turns 18
Help us celebrate Jake with this OPTIONAL finisher (and great warm up for tomorrow’s wod):
3 Rounds (2003)
9 (September) – Cal Bike
13 (13th) – Seated DB Press (athlete choice for #)
18 (y/o) – Abmat Sit-ups