Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
FOR TIME (Time)
10 Rope Climbs
(Score is Time)
GOAL: SKILL | RPE 8 | This is a straightforward but demanding gymnastics test that will light up your grip and pulling power. Rope climbs add up quickly, so focus on efficient foot locks and smooth descents to save the arms. Break early if needed to avoid failed attempts, singles with quick resets often beat trying to link together big sets under fatigue. Stay composed, keep transitions tight, and push the pace in the later climbs to close strong.
COMPETE | PART 2
4 SETS (Time)
300m Row
20 D-Ball/Sandbag Walking Lunges (150/100)
100′ D-Ball/Sandbag Carry
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: METCON | RPE 8 | This is a grindy strength and conditioning interval that will tax the legs, grip, and lungs. The row should be tough but under control to transition smoothly to the lunges. For the sandbag walking lunges, stay braced and deliberate, breaking into short pauses if needed but avoiding setting the bag down. The carry will spike the heart rate and midline, fight to keep moving in big chunks, even if you have to reset once. Use the 2:00 rest to shake out the arms and legs so you can attack each round with the same hard effort!