Main – CrossFit
cfw 1 (No Measure)
3 min Zone 1
3 min Foam Roll
Lunge Complex
10 Wall Squats
20 Face Pulls
20 KBS
10 Pass Through w/ OHS
Lurong WOD 2013.3 (Time)
OR YOU CAN DO KB LADDER IF YOU AREN’T DOING LURONG…..
The Rep Sequence
Round 1
10 Hang Power Cleans 135/95
20 Meter Sprint
Round 2
8 Hang Power Cleans 135/95
40 Meter Sprint
Round 3
6 Hang Power Cleans 135/95
60 Meter Sprint
Round 4
4 Hang Power Cleans 135/95
80 Meter Sprint
Round 5
2 Hang Power Cleans 135/95
100 Meter Sprint
sprints are done in 10m increments
KB Ladder Dub (AMRAP – Rounds and Reps)
12 min AMRAP
2 KB Clean Right 24/16kg
2 KB Clean Left 24/16kg
10 HRPU
15 Double Unders
4/4/10/15
6/6/10/15
8/8/10/15 go up by 2kbc ea rnd
Rx+ 32/24kg