Workout 2.8.16

Nickname: Lurong WOD 4

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds

10 ring rows

10 pull-ups

25 Double Unders

10 calorie row

10 hand release push-ups

Buy In

Muscle-up skill work and progressions

WOD

Metcon (Time)

Lurong WOD 4

For Time (6 min time cap)

15 Deadlifts at 275/215 lbs

5 Muscle Ups

12 Deadlifts at 275/215 lbs

4 Muscle Ups

9 Deadlifts at 275/215 lbs

3 Muscle Ups

6 Deadlifts at 275/215 lbs

2 Muscle Ups

3 Deadlifts at 275/215 lbs

1 Muscle Ups
L3 Weights 275/215

L2 Weights 185/135

L1 Weights 115/75

L3 Muscle ups

L2 Straight leg box dips

L1 Bent leg box dips

Cashout

30 Thrusters (Time)

For Time

30 Thrusters 135/95

Feature Video

CrossFit Class Workout