28
Oct

CrossFit TBR – CrossFit

The Olympian Lurong Retest…..

Warm-up

COACHES CHOICE WARM-UP! (No Measure)

ANYTHING their little hearts desire….

Mobility

take the time to hit some mobility stretching! roll it out, smash it out, stretch it out….

Metcon

Metcon (AMRAP – Reps)

Level 1 9 minute amrap

20 Medicine Ball GTOH 20 lbs 14 lbs

7 Bar Facing Burpees (step over ok)

15 Barbell GTOH 45 lbs 35 lbs

7 Bar Facing Burpees (step over ok)

10 Barbell GTOH 65 lbs 45 lbs

7 Bar Facing Burpees (step over ok)

5 Barbell GTOH 95 lbs 65 lbs

7 Bar Facing Burpees (step over ok)

AMRAP Barbell GTOH 115 lbs 85 lbs

Metcon (AMRAP – Reps)

Level 2 (9 minute amrap)

20 GTOH 65 lbs 45 lbs

7 Bar Facing Burpees

15 GTOH 75 lbs 55 lbs

7 Bar Facing Burpees

10 GTOH 95 lbs 65 lbs

7 Bar Facing Burpees

5 GTOH 135 lbs 95 lbs

7 Bar Facing Burpees

AMRAP GTOH 155 lbs 105 lbs

Metcon (AMRAP – Reps)

Level 3

20 GTOH 95 lbs 65 lbs

7 Bar Facing Burpees

15 GTOH 135 lbs 85 lbs

7 Bar Facing Burpees

10 GTOH 155 lbs 105 lbs

7 Bar Facing Burpees

5 GTOH 185 lbs 135 lbs

7 Bar Facing Burpees

AMRAP GTOH 225 lbs 155 lbs

Metcon (Time)

Don’t feel like hitting the lurong wod?

After mobility, PICK ANY 3 (or more! or all!), your choice! Mix and Match, choose for time, skillz, or for active recovery!

(I put time as measurement, but you’re welcome NOT to time it, just get it done, put it into notes!

Options:

10 rope climbs

400 m sled pull (pick weight)

1 track lap prowler push

1 mile run

300 double unders

2000 m airdyne

2000 m row

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