Mon, 15 May WOD Lurong Living #1

Announcements

Coach Nick is moving the end of the month and we are throwing him a “Nick Bro Tank” WOD Weds, 24th 6pm and Taco Bar after wod. Come throw down with him to send him off in style.

CrossFit Low Oxygen – Group WOD

Warm-up

20 Min Coaches choice

SKILL WORK

10 Min Power Snatch

5 Min OHS/ Front Squat

Metcon

Level 3 Lurong Living Benchmark #1 Summer (AMRAP – Reps)

5 Minute AMRAP of:

10 Power Snatches

10 Box Jumps at 24 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Overhead Squats

10 Box Jumps at 24 inches
Men 95/ 85

24″/ 20″

Women 65/55

20/16″

Level 2 Lurong Living Benchmark #1 Summer (AMRAP – Reps)

5 Minute AMRAP of:

10 Ground to Overhead

10 Box Jumps

Rest for 2 Minutes

5 Minute AMRAP of:

10 Front Squats

10 Box Jumps
Open/ Masters (55+)

Men 65/65

20/16″

Women 45/45

16/12″

Level 1 Lurong Living Benchmark #1 Summer (AMRAP – Reps)

5 Minute AMRAP of:

10 Ground to Overhead

10 Box Jumps

Rest for 2 Minutes

5 Minute AMRAP of:

10 Front Squats

10 Box Jumps
Open/ Master 55+

Men 45/45

16/16″

Women 35/35

12/12″

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