Crossfit Lillington – NCX
Warm-up
Warm-up (No Measure)
2:00 EZ Bike
INTO…
AMRAP x 5 MINUTES
5/5 Single Leg Barbell RDLs
10 Barbell Upright Row
10 Elbow Punches
5 Ring Rows + :10 Top of Ring Row Hold (or :10 Chin over Bar Hold)
Strength
Metcon (Weight)
EVERY 2:00 x 6 SETS*
1 Deadlift
+
3 Hang Power Cleans
*Start Moderate and Build Beyond Workout Weight.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
10 Deadlift (155/105)|(115/75)
8 Pull-Ups
8 Hang Power Clean
6 Chest to Bar Pull-Ups
15/12 Cal Bike
(Score is Rounds + Reps)
KG BB: (70/47.5)|(52.5/35)
Partner Workout Option
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 18 MINUTES*
6 Deadlift (155/105)|(115/75)
6 Pull-Ups
4 Hang Power Clean
4 Chest to Bar Pull-Ups
*P1 Completes a Full Round of the AMRAP, While P2 Completes Max Calories on the Bike. Once P1 completes a full round partners switch.
(Score is Total Cals)
KG BB: (70/47.5)|(52.5/35)