METCON
4 Rounds for time of:
15 Deadlift RX+ 185/125 RX 155/105 M55+ 135/85
12 Front Squat RX+ 185/125 RX 155/105 M55+ 135/85
9 Handstand Push-ups (RX+ Strict)

ALTERNATE METCON
4 Rounds for time of:
10 Kettlebell Deadlifts (**Heavier Kettlebell)
10 Goblet Squats (**Lighter Kettlebell)
10 Push-ups

MIDLINE
6 sets (6 total minutes) of:
:30 Left Plank
:30 Right Plank

MOBILITY
1 Set of:
2:00 Lizard Stretch
2:00 Pigeon Stretch
1:00 Half Front Split (see photo below)

Member Spotlight – Lilli Hill 

Lilli is a modern-day flower child – free-spirited, kind, loves music, is

obsessed with sunsets and melts for animals. She entered our gym a year ago, but was already a CrossFitter when she was away at school. (Fun fact:

I babysat her as an infant!). Since then, we’ve seen her improve as an athlete and befriend all the girls in her classes.

She’s got a quick wit that is beyond her 21 years and displays an upbeat vibe. Here’s more on Lilli…