September 28, 2016
by Alex Etzen
XS CrossFit – General CrossFit
Metcon
Lurong Challenge Workout 3. 16 min time cap.
Metcon (Time)
LEVEL 3
Complete all rounds (10, 9, 8…3, 2, 1)
-Hang Squat Clean Thrusters (95/65#)
-Bar Facing Burpees
Masters: 95/65#
Masters+: 75/55#
Metcon (Time)
LEVEL 2
Complete all rounds (10, 9, 8…3, 2, 1)
-Hang Squat Clean Thrusters (75/55#)
-Bar Facing Burpees
Masters: 75/65#
Masters+: 65/45#
Metcon (Time)
LEVEL 1
Complete all rounds (10, 9, 8…3, 2, 1)
-Hang Squat Clean Thrusters (45/35#)
-Bar Facing Burpees
Masters: 45/35#
Masters+: 45/35#