Announcements
I need to clean the gym and hang shelves and move equipment. Please take all your stuff home or put in a container with your name on it. I don’t want to be responsible for mismatching Nano’s and wrist wraps. If it’s still here I will do my best to keep it organized, but no promises. Thanks.
Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Billy Bob’s (Time)
Freedom (RX’d)
5 Rounds
15 Burpee to Ring OR Burpee to Bar (6in above reach)
15 Toes to Ring OR Toes to Bar
Independence
5 Rounds
12 Burpee to Ring OR Burpee to Bar (6in above reach)
12 Toes to Ring OR Toes to Bar
Liberty
5 Rounds
10 Up Down to Bar
15 Hanging Knee Raises
Target TIme: 9-11 minutes
Time Cap: 14 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
Complete 45-60 Min at Easy Zone 2 pace:
1000m Run
2000m Bike Erg or Air Bike
1200m Row