12.12.13 Thursday

Main – CrossFit

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800m Run (Time)

Max Effort 800m Run

2013 LuRong WOD #1 (Time)

18 min CAP, add 1 sec for each rep not completed
21-18-15-12-9-6-3
Wall Balls
Deadlift
Box Jump (step ups allowed for RX)

MEN:
WB 20/20/12#
DL 115/105/85#
Box 24/20/16″

WOMEN:
WB 14/14/8#
DL 75/65/55#
Box 20/16/12″