Lurong WOD 10 – CrossFit Lake Mary
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Lurong WOD 10

5
Nov

Lurong WOD 10

Main – WOD

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Lurong WOD 3 (AMRAP – Reps)

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:

Wall Balls

Box Jumps

Deadlifts

Note

Movement Details – Men

Level III (3)

Wall Balls- 20 lbs with a 10 foot target

Box Jumps- 24 inches

Deadlifts- 115 lbs

Level II (2)

Wall Balls- 14 lbs with a 10 foot target

Box Jumps- 20 inches

Deadlifts- 105 lbs

Level I (1)

Med Ball Cleans- 14 lbs

Box Jumps- 16 inches

Deadlifts- 95 lbs

Note

Movement Details – Women

Level III (3)

Wall Balls- 14 lbs with a 9 foot target

Box Jumps- 20 inches

Deadlifts- 75 lbs

Level II (2)

Wall Balls- 10 lbs with a 9 foot target

Box Jumps- 16 inches

Deadlifts- 65 lbs

Level I (1)

Med Ball Cleans- 10 lbs

Box Jumps- 12 inches

Deadlifts- 55 lbs