All Classes:
Everybody: Front Squat 2 RM IN 12 minutes.
LURONG CHALLENGE WOD:
WORKOUT: This benchmark workout is an 4-minute AMRAP (As Many Reps as Possible) with the ability to earn up to 3 additional 4-minute time extensions. Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and immediately starts round 2. The pattern continues through 4 rounds. If the athlete reaches the clean & jerks in the 4th round the athlete will perform AMRAP clean & jerks until the workout is over at 16 minutes. See details for each level and division. Competitors please check the score sheet by the white board for your weights. You may only use one bar. Good luck!
CrossFit:
E4MOM 16 minutes (4 rounds)
20 box jump overs 24/20
10 Toes to bar (sub 15 ab mat sit ups)
10 clean and jerks
Adv155/105 Int 115/75 95/55
