Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Every 1:30 x 4-5 SETS (No Measure)
2-3 False Grip Chest to Ring Pull-Up
(No Measure)
GOAL: SKILL | RPE 6 | We’re developing false grip strength and control through the full pull range. Focus on keeping the rings close and hitting chest-to-ring with precision on every rep. Rest should allow full recovery, so you can stay crisp across all sets. Use a band if needed so you can maintain a strong false grip position.
COMPETE | PART 2
EVERY 3:00 x 4 SETS (AMRAP – Reps)
300m/250m Row
3-5 Ring Muscle Up
Max Wall Ball in Time Remaining (20/14)
-Rest 1:30 b/t Sets-
(Score is Total Wall Balls)
GOAL: METCON | RPE 8 | Your goal is to earn time on the Wall Balls by attacking the row with purpose and staying composed on the ring muscle-ups. Unbroken or quick, efficient sets on the rings will buy you more time to accumulate reps. Push hard but don’t redline, this is about consistent, repeatable effort across all 4 rounds. Wall Balls add up fast, so stay sharp under fatigue and aim for at least :45–1:00 of solid work each round.