November 7th 2013

  • RUN FOR THE WARRIORS in LINDENHURST!!!┬áSign up under the Team CrossFit Lindy!!!
    Gym will be closed Sunday
  • Please pay or bring in memberships! Thank you!!
  • We are going to start doing measurements for the LuRong Challenge
    So remind Riki or myself to measure you up

Regular Warm Up
WOD
LuRong Challenge WOD 10
For time:
10 Hang Power Cleans
20 Meter Shuttle Sprint
8 Hang Power Cleans
40 Meter Shuttle Sprint
6 Hang Power Cleans
60 Meter Shuttle Sprint
4 Hang Power Cleans
80 Meter Shuttle Sprint
2 Hang Power Cleans
100 Meter Shuttle Sprint
Level 3
135, 95
Level 2
95, 65
Level 1
65,45
All sprints remain the same. Its 10m out, 10m back