Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
100m Row
10 Wall Ball Front Squats (1st round); 10 WB thrusters (2nd round)
10 Sumo Stance Good Mornings
Into…
1-2 ROUNDS (TIME PERMITTING)
100m Row
8 Barbell DL
8 Barbell Power Clean
8 Barbell Shoulder to Overhead
Metcon
Speedy (Calories)
Partner wod
AMRAP in 40 minutes:
Every 2 minutes, perform…
8 Wall Ball Shots (20/14)
8 Deadlifts (95/65)
8 Power Cleans (95/65)
8 Shoulder-to-Overhead (95/65)
Max calorie row in remaining time.
Score is calories.
Workout – Performance
Metcon (Time)
FOR TIME
1200m Run
50 Up-Downs
25 Sumo Deadlift High Pull (95/65)
800m Run
40 Up-Down Over Bar
25 Sumo Deadlift High Pull
400m Run
30 Burpees Over Bar
25 Sumo Deadlift High Pull
200m Run
20 Burpees
25 Sumo Deadlift High Pull
(Score is Time)
KG BB: (42.5/30)
Partner Workout Option – Performance
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 25 MINUTES
400m Run
30 Synchro Up-Downs
30 Sumo Deadlift High Pulls (95/65)
200m Run
30 Burpees Over Bar
30 Sumo Deadlift High Pulls
*P1 & P2 complete Up-Downs (30 each at same time) and Run together. All other movements are split as needed. P1 works while P2 rests.
(Score is Total Rounds + Reps)
KG BB: (42.5/30)
Workout – Fitness
Metcon (Time)
FOR TIME
800m Run
40 Up-Downs
20 KB Sumo Deadlift High Pull (53/35)
600m Run
30 Up-Downs to a Plate
20 KB Sumo Deadlift High Pull
400m Run
20 Burpees
20 KB Sumo Deadlift High Pull
200m Run
10 Burpees to a Plate
20 KB Sumo Deadlift High Pull
(Score is Time)
KG KB: (24/16)
Partner Workout Option – Fitness
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 25 MINUTES
400m Run
30 Synchro Up-Downs
30 KB Sumo Deadlift High Pulls (53/35)
200m Run
30 Burpees
30 KB Sumo Deadlift High Pulls
*P1 & P2 complete Up-Downs (30 each at same time) and Run together. All other movements are split as needed. P1 works while P2 rests.
(Score is Total Rounds + Reps)
KG KB: (24/16)
Optional Finisher
Metcon (No Measure)
3 SETS
10 Tuck-Up + V-Up
15 Ring Face Pulls
1:00 Empty Barbell Gun Hold
-Rest As Needed b/t Sets-
(No Measure)