Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS (8:00 CAP)
:40 EZ Bike
8 Sumo Stance Good Morning
8 KB Deadlift
8 KB Upright Row
8 Russian KB Swings
8 Scap Pull-Ups
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – :40 KB Sumo Deadlift High Pull (53/35)|(35/26)*
MIN 2 – :40 Toes to Bar
MIN 3 – :40 Russian KB Swings*
MIN 4 – :40 Cal Bike
*Option for Heavier KB.
(Score is Total Reps)
KG KB: (24/16)|(16/12)
Optional Finisher
Metcon (No Measure)
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – KB Horn Curls
MOVT 2 – KB Gun Hold
*1 SET= MOVT 1 + MOVT 2.
(No Measure)
Workout
The Ned (Hero Wod) (Time)
For Time:
Buy In:
2 minute single arm plate hold with a 35/25
(If you set it down at all at the end of the 2 minute period, you do 48 burpees)
You use one plate and switch hands as you choose. **If necessary, bar hangs instead of plate.
Then –
4 Rounds:
800 m run
10 Deadlifts (315/225#)
19 Dead Hang Pull-Ups
10 Thrusters (155/115#)
74 Double Unders
48 Push Ups
Deputy Ned P. Byrd, age 48, of Raleigh, North Carolina passed away on Friday, August 12, 2022, while in the line of duty with the Wake County Sheriff’s Office.
Deputy Byrd had served in the sheriff’s department for 13 years, most recently as a K9 officer. He lived life to the fullest, he was helpful and kind, a friend to all, and family to many.
Ned is survived by his K9 partner, Sasha; his sister and several nephews.