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
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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)