luring day 1

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Agate Pass CrossFit – CrossFit

Lurong WOD 1 (AMRAP – Reps)

WOD

Level III (3)

3 Minute Max Calorie Row

1 Minute Rest

3 Minute Max REPS Cluster at 155 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 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 lbs

1 Minute Rest

3 Minute Max Calorie Row

skill/strength

Core work and double unders

10 min EMOM

Even=GHD sit up (weighted optional)

Odd=Max Double under
Women’s weights 105/65/35 for level 3/2/1 respectively

Metcon (AMRAP – Reps)

skill/strength

Core work and double unders

10 min EMOM

Even=GHD sit up (weighted optional)

Odd=Max Double under

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