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)
200m Run
INTO…
3 ROUNDS
7/5 Cal Bike + 5 Burpees
10 Scap Push-Ups
8 Clean Deadlifts
6 Hang Muscle Cleans
INTO…
200m Run
Workout
“GRATITUDE NCX” (Time)
4 ROUNDS FOR TIME
11 Power Cleans (95/65)|(65/45)
400m Run
12 Hand Release Push-Ups
22/18 Cal Bike
12 Burpees
(Score is Time)
KG BB: (42.5/30)|(30/20)
NOTE: New Benchmark.
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 22 MINUTES*
22 Power Cleans (95/65)|(65/45)
24 Hand Release Push-Ups
44/36 Cal Bike
24 Burpees
*P1 works while P2 rests. Split work as needed. After each round complete a 400m Partner Run. The workout ends with a 400m Run.
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)