Thursday, October 5th 2017

October 4, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    L-3: Metcon (AMRAP – Reps)

    Level 3 – Lurong Challenge

    13min AMRAP Of:

    – 13 Toes-To-Bar

    – 13 American Kettle Bell Swings (70/53#)

    – 13 Lateral Box Jumps Over (30″/24″)
    Masters (39-49)

    – T2B

    – 53/35#

    – 30″/24″

    Masters (50+)

    – T2B

    – 53/35#

    – 24″/20″

    L-2: Metcon (AMRAP – Reps)

    Level 2 – Lurong Challenge

    13min AMRAP Of:

    – 13 Wall Sit-Ups

    – 13 American Kettle Bell Swings (53/35#)

    – 13 Lateral Box Jump or Step Over (24″/20″)
    Masters (50+)

    – Wall Sit-Ups

    – 35/26#

    – 20″/14″

    L-1: Metcon (AMRAP – Reps)

    Level 1 – Lurong Challenge

    13min AMRAP Of:

    – 13 Wall Sit-Ups

    – 13 Russian Kettle Bell Swings (35/26#)

    – 13 Lateral Box Jump or Step Over (24″/20″)
    Masters (50+)

    – Wall Sit-Ups

    – 26/13#

    – 20″14″