Workout 2.15.16

Nickname: Lurong Retest WOD 1

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds

Row 15 calories

10 HSPU’s

10 Thruster’s (empty bar)

10 Sit-ups

10 Box Jumps

WOD

Lurong Challenge Test WOD

choose a performance level 1,2, or 3

submit your score and chuck will validate it

Metcon (AMRAP – Reps)

Level III (3)

3 Minute Max Calorie Row

1 Minute Rest

3 Minute Max REPS Cluster at (155/105) lbs

1 Minute Rest

3 Minute Max Calorie Row

Level II (2)

3 Minute Max Calorie Row

1 Minute Rest

3 Minute Max REPS Cluster at 95/65 lbs

1 Minute Rest

3 Minute Max Calorie Row

Level I (1)

3 Minute Max Calorie Row

1 Minute Rest

3 Minute Max REPS Ground to Overhead at 55/35 lbs

1 Minute Rest

3 Minute Max Calorie Row

Cashout

Metcon (Time)

For Time:

30 Cal Row

40 k2E

50 box jumps 24/20
Rest 1 Minute then…

Metcon (AMRAP – Reps)

Max HSPU’s

Feature Video

CrossFit Class Workout