CrossFit Warrenton – CrossFit
Luke (Time)
For Time:
400m Run
15 Clean and Jerks, 155#
400m Run
30 Toes-To-Bar
400m Run
45 Wall-Ball Shots, 20#
400m Run
45 Kettlebell Swings, 53#
400m Run
30 Ring Dips
400m Run
15 Weighted Lunge Steps, 155#
400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here
Rx Ladies 105#, 14# wallball, 35 KB. Start in 3 seperate heats if needed (fastest people first; 3 people to a bar) ALL barbells in the 3rd bay/green room.
Luke MODIFIED (Time)
400m Run
15 Clean & Jerks
400m Run
30 Toes to Bar
400m Run
45 WallBalls
400m Run
45 KB Swings
400m Run
30 Dips
400m Run
15 Walking Lunge Steps (weighted)
see below for modification levels:
R+ (135/95) everything else as original WOD
Rx : (115/75), 30 knee raises, 20/14 to 9′ target, KB Swings (53/35), 30 Dips with feet STRAIGHT on ground (bottom of rings at knees)
Click Nothing for the following scaled version:
95/65 or lighter, knee raises or V-Ups, 14/10 to 8′ target, Swings 35/25, 30 Dips with legs bent (bottom of rings at knee level), use dumbells for walking lunge steps (30/20 or lighter)