Lurong WOD 8 – CrossFit Lake Mary
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Lurong WOD 8

4
Nov

Lurong WOD 8

Main – WOD

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Lurong WOD 1 (AMRAP – Reps)

AMRAP of the following movements:

Level 3

Row for Calories

Chest to Bar Pull Ups

Back Squats

Shoulder to Overhead

Level 2

Row for Calories

Pull Ups

Back Squats

Shoulder to Overhead

Level 1

Row for Calories

Jumping Pull Ups

Air Squats

Shoulder to Overhead

Note

Movement Details – Men

Level III (3)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Chest to Bar Pull Ups

1 Minute Rest

2 Minutes- 165 lb Back Squat

1 Minute Rest

1 Minute- 135 lb Shoulder to Overhead

Level II (2)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Pull Ups

1 Minute Rest

2 Minutes- 115 lb Back Squat

1 Minute Rest

1 Minute- 95 lb Shoulder to Overhead

Level I (1)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Jumping Pull Ups

1 Minute Rest

2 Minutes- Air Squats

1 Minute Rest

1 Minute- 65 lb Shoulder to Overhead

Note

Movement Details – Women

Level III (3)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Chest to Bar Pull Ups

1 Minute Rest

2 Minutes- 115 lb Back Squat

1 Minute Rest

1 Minute- 95 lb Shoulder to Overhead

Level II (2)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Pull Ups

1 Minute Rest

2 Minutes- 80 lb Back Squat

1 Minute Rest

1 Minute- 65 lb Shoulder to Overhead

Level I (1)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Jumping Pull Ups

1 Minute Rest

2 Minutes- Air Squats

1 Minute Rest

1 Minute- 45 lb Shoulder to Overhead