Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (No Measure)
FOR TIME
5 Legless Rope Climb
-Rest 5:00-
EVERY 2:00 x 5 SETS
Kip + Ring Muscle Up + Dip
(No Measure)
GOAL: SKILL | RPE 6 | High-skill gymnastics and developing efficiency under light fatigue. The legless climbs should be smooth and steady, focus on pulling mechanics and staying controlled on the descent. In the EMOM, each set is a chance to refine rhythm and timing from kip to lockout. No need to rush… this is about perfecting movement, not max effort.
COMPETE | PART 2
FOR TIME (Time)
50/40 Cal Row
50 KB Swings (53/35)
50 Wall Balls (20/14)
(Score is Time)
GOAL: METCON | RPE 9 | This is a race against the clock, demanding a consistent, intense effort. Break up the KB swings early into manageable sets to avoid grip and posterior chain fatigue. Maintain a strong but controlled pace on the row, and attack the wall balls with short, quick breaks if absolutely necessary, always aiming for minimal transition time and rest between movements. The goal is to sustain a high output from start to finish!