060217 – CrossFit

Warm-up
General Warm-up
Lat/Shoulder Mobility
Movement Prep

Strength
Weighted Pull-ups
3-3-3-3-3
Work up to a 3 rep max

Conditioning
Lurong WOD 3:
As Many reps as Possible in 10 Minutes:
3 Thrusters
3 Bar Facing Burpees
30 Double Unders
6 Thrusters
6 Bar Facing Burpees
30 Double Unders
9 Thrusters
9 Bar Facing Burpees
30 Double Unders

etc. adding 3 thrusters and burpees until time cap

Level 3: 95/65 (Masters+ is 75/55)
Level 2: 15 Double unders or 45 singles, and 75/55
Level 1: 45 singles and 45/35