Main – CrossFit

Sumo Deadlift (3×5 (add 5% from 9/26))

Metcon

Lurong Paleo Challenge WOD 7 (Time)

20 min time cap
3-5-7-9-11
Burpees
Front Squat (L-3 and L-2 95lb/65lb, L-1 45lb/30lb)
Push Press (L-3 and L-2 95lb/65lb, L-1 45lb/30lb)
After each round (3,5,7,9) complete a 100m farmers carry in 10m increments
(L-3 and L-2 53lb/35lb) (L-1 35lb/25lb)
The Finisher
L-3 13 Burpee Muscle Ups
L-2 13 Burpee Pull ups
L-1 13 Burpee over barbell (need full hip extension before jumping)
Scoring
Any 1 REP the finisher, push press, front squat, of burpee not completed within the 20 minute time cap will be added on as 1 additional second.
Every 10 Meter Farmer Carry not completed withing the 20 minute time cap will result in 5 seconds/10 meter increment being added to the total time. Partial 10 meters do not count