Crossfit Lillington – NCX
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
15 Air Squats
10 Box Step Overs
5 MB Push Press Shots to Target
Into…
2 ROUNDS
15 MB Front Squats
10 Box Jumps
5 Wall Balls
Strength
Front Squat (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 2-Rep*)
*Re-Test Day!
(Score is Weight)
Week 10 of 11
Workout
Metcon (Time)
FOR TIME
50 Wall Balls (20/14)|(14/10)
into…
4 ROUNDS
12 Box Jump Overs (24/20)
12 Push Press (115/75)|(75/55)
into…
50 Wall Balls
(Score is Time)
KG WB: (9/6)|(6/5)
KG BB: (52.5/35)|(35/25)