By coach On Friday, January 12 th, 2018 · no Comments · In

CrossFit East River – WOD

“The way to get started is to quit talking and begin doing” -Walt Disney

Are you doing Lurong?


1: Metcon (AMRAP – Reps)

In teams of 4 (go through each station as a group)

Minutes 0-7—max-calorie row

Minute 8: Rest

Minutes 8-15—max laps of a 200-m run

Minute 16: Rest

Minutes 16-21—max goblet squats (53/35 lb.)

Minute 22: Rest

Minutes 22-25—max hang power cleans (135/95 lb.)

Minute 26: Rest

Minutes 26-29—max toes-to-bars

Sum all of teams reps after each 7 minute round. Sum all of reps for total team score.