Announcements
Holiday Schedule:
Turkey Trot Thursday 8am at Keith Hills CC, then 10am WOD only. Friday Open gym all day.
Crossfit Lillington – NCX
Warm-Up
Warm-Up (No Measure)
1:00 Row (Easy Effort)
INTO…
2 ROUNDS
10 Moose Antlers
5 Push-Ups to Pike
:20 Front Rack Hold
10 Elbow Punches
INTO…
1:00 Row (Moderate Effort)
INTO…
2 ROUNDS
10 Alt. Bird Dogs
:20 Empty BB Overhead Hold
5 Empty BB Strict Press
Strength
Push Press (4×3 @ 85-90%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 8 of 11
Workout
Metcon (Distance)
EMOM x 20 MINUTES
MIN 1&2 – Max Distance Row
MIN 3 – 12 Push Press (135/95)|(95/65)
MIN 4 – 1:00 Front Rack Hold
MIN 5 – Rest
(Score is Lowest Distance)
KG BB: (60/42.5)|(42.5/30)