Lurong Retest

Wednesday, October 29, 2014

Strength/Skill

EMOM 12

Odd Minutes: 3 Push Jerks
Even Minutes: 30 Double Unders

WOD

Lurong WOD #8 “The Capacity Test”

AMRAP 13

  • 4 Minutes of Max Calorie Row
  • 1 Minute Rest
  • 3 Minutes of Chest to Bar Pull Ups
  • 1 Minute Rest
  • 2 Minutes of Back Squats (165/115)
  • 1 Minute Rest
  • 1 Minute of Shoulder to Overhead (135/95)

Scaling Options for Challenge Participants:
Level II: Row/Pull Ups/ Back Squats (115/80), Shoulder to OH (95/65)

Level I: Row/Jumping Pull Ups/ Air Squats/ Shoulder to OH (65/45)

Triple 3 Row at the 2014 CrossFit Games

2014-10-29

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