Lurong Living Challenge Baseline WOD

Share on facebook
Share on google
Share on twitter
Share on linkedin

Warm-up
4 Rounds
200m Run
1 Round of “Cindy” (5 Pullups 10 Pushups 15 Squats)

Workout of the Day

4-MINUTE AMRAP WITH BONUS TIME
Description- Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and immediately starts round 2. The athlete then has until the clock hits 8 minutes to complete round 2, and if round 2 is completed before the 8-minute mark, the athlete will earn another 4 minutes. If the athlete finishes round 3 before the 12-minute mark, they will earn a final 4-minute time extension. If the athlete reaches the clean & jerks in the 4th round the athlete will perform AMRAP clean & jerks until the workout is over at 16 minutes. See details for each level.
• 20 Box Jump Overs | Step Overs
• 15 Toes to Bar | Anchored Toes to Bar | Sit Ups
• 10 Clean & Jerks (weight increases each time)
Link with more details – https://challengeseries.lurongliving.com/summertime16/blog/announcements/115-workout

kelsey

kelsey

Leave a Replay

About Us

CrossFit Vacaville is a high energy, no-nonsense, competitive facility that is your alternative to large commercial gyms. We are the leaders in the industry. We focus on relationships with our students, building community, service that exceeds your expectations, and program design that helps you reach your goals faster. CrossFit Vacaville is for people who want to work hard to raise their fitness levels and reach their health and fitness goals. When it comes to training, we do the things that work and result in change!

Recent Posts

Follow Us