Main – CrossFit

View Public Whiteboard

cfw4 (No Measure)

3 min Zone 1
Lunge Complex
Leg Swings
Wall Squats
10 Pull-up
10 Push-up
Lower Trap Activation
Face Pulls
Clean Stretch PVC
Scorpion

Lurong WOD 2013.3 (Time)

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
Rest 4 Min

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
10 Wallball 20/14
20 DU
4 min Rest

Front Squat (3×1-1/4 FS EMOM for 8 min @50%)

Saturday 10 am Crew