Agate Pass CrossFit – CrossFit
We will be re-doing lurong WOD #1 but we Will NOT be doing the core (unless your heart desires it). skill/strength we are going to be doing Sumo deadlift 8×2 instead 🙂 see you all tomorrow! come with a smile 🙂
Warm-up
WOD
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
