Lurong Challenge Begins today.

If you have yet to be weighed and measure please have a coach do so before class today.  Please be there at least 10 minutes early.

Demo Video:

http://challengeseries.lurongliving.com/resolution15/blog/announcements/announcing-wod-1-new-year-test

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WARM UP

3 Rounds:
5 Inch Worms
10 Jumping Pull-ups
15 Sit-ups
10 BB Front Squats
5 Traveling Runners Stretch (5R, 5L)

For those sake of those doing the Lurong Challenge the WOD will done before skill/strength work.

WOD

Lurong Challenge WOD
BENCHMARK: THE NEW YEAR TEST

7 Minute AMRAP:

5 Front Squats
7 Bar Facing Burpees

Movement Details –
Level 3
5 Front Squats at 155/115 lbs
7 Bar Facing Burpees
Level 2
5 Front Squats at 95/65 lbs
7 Bar Facing Burpees
Level 1
5 Front Squats at 65/35 lbs
7 Bar Facing Burpees One footed jumping or steppingover the bar is permitted for Level 1 only.

SKILL/STRENGTH

3 Rounds:
3 Rope Climbs
3 Turkish Get-ups AHAP (3R,3L)

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

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