Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Bike*
10 Toe Touch Jumping Jacks
8 Elbow Punches
8 Good Morning**
6 Broad Jumps
6 Hollow Rocks
*Round 1 perform Light to Moderate. Round 2 perform Moderate to Hard
**Round 2 Perform Hang Muscle Clean
Strength
Power Clean (Build to a Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK
Week 4 of 8
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15/12 Cal Bike
9 Hang Power Cleans (165/115)|(115/75)
(Score is Time)
Focus: SPRINT! GO FAST AND GET IT DONE…
Fittest: sub 7 minutes
All: sub 10 minutes
Scale accordingly 🙂
KG BB: (75/50)|(50/35)