30
Sep

CrossFit TBR – CrossFit

Lurong WOD # 3…..with ‘single leg touchdowns’

Warm-up

Metcon

Metcon (AMRAP – Reps)

LEVEL 3

15 minute time cap

50 wall balls (20 lb to 10′ target)

(14 lb to 9′ target)

50 alternating dumbbell snatches (70/50)

50 alternating pistols

50 chest to bar pull ups

Metcon (Time)

LEVEL 2

15 minute time cap

50 wall balls (20 lbs to 9′ target)

(14 lbs to 8′ target)

50 alternating dumbbell snatches (50/35)

50 single leg touch downs

50 pull ups

Metcon (AMRAP – Reps)

LEVEL 1

15 minute time cap

50 med ball cleans (20/14)

50 alternating dumbbell snatches (25/15)

50 air squats

50 ring rows

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