Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
2 ROUNDS (Time)
15/12 Cal Row
60 Double Unders
15 Burpee Over Jump Rope
15 Toes to Bar
(Score is Time)
-Rest 5:00 b/t Part 1&2-
GOAL: METCON | RPE 8 | This is a full-effort conditioning piece that demands rhythm and stamina. Keep a strong but controlled pace on the row and stay unbroken on the double unders if possible. Burpees will spike your heart rate, settle into a steady rhythm and breathe. Toes-to-bar will accumulate quickly, so aim for 2-3 quick sets to stay efficient and minimize rest.
COMPETE | PART 2
2 ROUNDS (Time)
15/12 Cal Row
60 Double Unders
15 Lateral Burpee Over Jump Rope
4-6 Ring Muscle Up
(Score is Time)
GOAL: METCON | RPE 8 | Part 2 continues the intensity with the added challenge of ring muscle-ups under fatigue. Keep your pace consistent on the row and dubs to preserve shoulder stamina. Attack the ring muscle-ups with control, go unbroken if possible, but small, confident sets are better than failed reps. Transitions matter here, keep them tight and stay moving.