Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
6 SETS (No Measure)
1 Legless Rope Climb
-Rest as Needed b/t Sets-
(No Measure)
GOAL: SKILL | RPE 7 | This is a pure rope climbing strength and skill piece that puts the spotlight on pulling capacity and efficiency. Each legless rep should be deliberate: engage the core, keep arms tight, and minimize swinging to conserve energy. The generous rest means every attempt should be high-quality, so take time to recover grip and shoulders before starting the next climb. The goal isn’t volume but repeatable, clean legless reps with consistent mechanics across all 6 sets.
COMPETE | PART 2
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
30 KB Swings (53/35)
20 GHD Sit-Ups
2 Rope Climb
(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | This AMRAP combines grip, midline, and pulling fatigue in a compact, repeatable package. Aim to go unbroken on the KB swings with efficient hip drive, but if grip starts to fade, break into two quick sets to stay consistent. The GHD sit-ups will tax your core, move at a steady cadence to avoid blowing up before the rope climbs. For the rope, focus on efficiency: clean footwork and strong pulls to conserve grip. Keep transitions tight so you can maximize rounds across the 12 minutes.