HomeGrown CrossFit - Level 1 Group Class

LURONG Workout 5

This workout is a 9 Minute AMRAP. Every time the athlete drops the bar to the floor on either movement they must serve a penalty.

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 9min

Shoulder to Overhead

Penalty: 20 DU (L3),

20 Single Unders (L2&L1)

Front Rack Lunges

Penalty:5 Burpees

Repeat until time expires...

Men

L3 115, L2 95, L1 65

Women

L3 85, L2 65, L1 35

R+=L3, Rx=L2, Scaled=L1