Main – CrossFit

15-20 min Skill work (suggest skill movements in WOD)

2013 Lurong Challenge WOD 5 (Time)

15 min Cap
10- Power Snatches at (115/80 L-3) (95/65lb L-2) (45/30lb L-1)
20- Pull Ups (L-3, L-2, Ring Row)
30- Box Jumps (24/20in L-3) (20/16in L-2) (16/12in L-1)
40- Kettle Bell Swings (53/25lb L-3 and L-2) (35/26lb L-1)
30- Box Jumps (24/20in L-3) (20/16in L-2) (16/12in L-1)
20- Pull Ups (L-3, L-2, Ring Row)
10- Power Snatches at (115/80 L-3) (95/65lb L-2) (45/30lb L-1)
*** For snatch, you are allowed to clean and jerk at CFP***