21
Oct

CrossFit TBR – CrossFit

Warm-up

COACHES CHOICE WARM-UP! (No Measure)

ANYTHING their little hearts desire….

Metcon

Metcon (AMRAP – Reps)

LURONG CHAMPION TEST REDO

LEVEL 1

2 rounds for AMRAP, 1 minute on, 1 minute rest between stations

~Deadlift (75/55)

~Box jump overs (20″/12″)

~Hang Power Cleans (75/55)

~Bent Knee Box Dips

~Thrusters (75/55)

~Row for Calories

Metcon

Metcon (AMRAP – Reps)

LURONG CHAMPION TEST REDO

LEVEL 2

2 rounds for AMRAP, 1 minute on, 1 minute rest between stations

~Deadlift (115/75)

~Box jump overs (24/20)

~Hang Power Cleans (115/75)

~straight leg box dips

~Thrusters (115/75)

~Row for Calories

Metcon

Metcon (AMRAP – Reps)

LURONG CHAMPION TEST REDO

LEVEL 3

2 rounds for AMRAP, 1 minute on, 1 minute rest between stations

~Deadlift (155/100)

~Box jump overs (30/24)

~Hang Power Cleans (155/100)

~Muscle ups

~Thrusters (155/100)

~Row for Calories

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