Main – CrossFit

Sumo Deadlift (3×5 (same weight as last weeks 5×3))

Barbell Split Squat (3×5 (each leg))

Barbell in front rack position


Lurong Paleo Challenge WOD 3 (Time)

5 min time cap
10-8-6-4-2 Hang Power Clean
(135/95lb L-3) (95/65lb L-2) (65/45lb L-1)
20-40-60-80-100 m Shuttle Sprint
(10 m increments)
– You must deadlift the first rep, you cannot power clean it
– You must touch beyond the 10 m increment line each time