Blog

Skill & WOD 5/16/16

temp-post-image

Lurong Challenge WOD #1

Description- Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and immediately starts round 2. The athlete then has until the clock hits 8 minutes to complete round 2, and if round 2 is completed before the 8-minute mark, the athlete will earn another 4 minutes. If the athlete finishes round 3 before the 12-minute mark, they will earn a final 4-minute time extension. If the athlete reaches the clean & jerks in the 4th round the athlete will perform AMRAP clean & jerks until the workout is over at 16 minutes. See details for each level.

RX
20 Box jump overs 30/24
15 Ttb
10 c&j
155/105
185/125
205/145
225/175

INT
20 Box jump overs 24/20
15 Anchored leg raises
c10 &j
95/55
115/70
135/85
155/105

Scaled
20 Bar jump/step overs 20/14
15 Sit ups
10 c&j/gto
55/35
75/55
95/70
115/85

PF
600 meter run for time
*all out!

Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com