Crossfit Lillington – NCX
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
30 Single Unders
10 Slow Air Squats
INTO…
AMRAP x 3 MINUTES
20 Big Jump Single Unders
10 Slow PVC Thrusters
INTO…
AMRAP x 3 MINUTES
:20 Double Under Attempts
10 Slow Barbell Front Squats
Strength
Thruster (5-5-5*)
*Start Light and Build to a Moderate Weight. Between each set, superset with 10-15 Ring Face Pulls.
(Score is Weight)
Workout
LIGHTER FLUID (Time)
FOR TIME
75 Thrusters (45/35)|(35/25)
200 Double Unders
75 Thrusters
(Score is Time)
KG BB: (20/15)|(15/12)
Last Seen: 7/29/22
Optional Finisher
Metcon (No Measure)
2-3 SETS
15 Empty Barbell Bicep Curls
20 Alt. Windshield Wipers
(No Measure)