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Lurong Paranormal

29
Sep

Lurong Paranormal

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Main – CrossFit

Shoulder Mobility Drills (No Measure)

PVC pipe, Bands, Smashing, Stretching

Bench Press (4-4-4-3-3-3)

Paranormal (AMRAP – Reps)

This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).

Block 1
9 Thrusters
27 Double/Single Unders
Block 2
11 Thrusters
33 Double/Single Unders
Block 3
13 Thrusters
39 Double/Single Unders
Block 4
15 Thrusters
45 Double/Single Unders
Block 5
17 Thrusters
51 Double/Single Unders
Block 6
19 Thrusters
57 Double Unders/Single Unders

Level III (3)
Thrusters- 95lbs/75
Double Unders

Level II (2)
Thrusters- 75lbs/55
Double Unders

Level I (1)
Thrusters- 55lbs/35
Single Unders

RX Level II
RX+ Level III

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