October 29, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

Lurong Challengers, this week will be the last week of the Lurong Challenge. We will be taking post challenge weigh-ins and measurements starting Monday the 26th through Thursday the 29th from 4:30pm -7:00pm and again on Saturday the 31st at 9:00am-12:00pm.

A: Metcon (No Measure)

LURONG Benchmark Workout 7

This workout was performed during the Week 2 and now retested in week 7 of the Challenge

B: Metcon (AMRAP - Reps)

AMRAP 9min

20 G2OH

7 Bar Facing Burpees

15 G2OH

7 Bar Facing Burpees

10 G2OH

7 Bar Facing Burpees

5 G2OH

7 Bar Facing Burpees



L3 95/135/155/185/225

L2 65/75/95/135/155

L1 Med Ball 20#/ BB45/65/95/115


L3 65/85/105/135/155

L2 45/55/65/95/105

L1 Med Ball 14#/ BB 35/45/65/85

*L1 Can step over bar on Burpees

The athlete's total score is the sum of all REPS completed within the 9 min cap.

The athlete may pre-load the barbell with the first set wt. Then that athlete is responsible to changing wts under their own power during the workout. It is recommended to set up the needed wt in a way that transitions are quick with the weights easily accessible.

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

Published by: Staff in Uncategorized

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551 Taylor Way unit 3, 4, 5 & 6
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