Lurong Challenge WOD

50 Kettlebell Swings

50 Box Jumps

Murph CrossFit WOD at High Elevation

Memorial Day Murph

Murph

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

If you have a 20# weight vest or body armor wear it!

Lurong Challenge WOD

5 Rounds for Time:

20 Double Unders

10 Burpees

Sprint!

EMOTM for 15 minutes:

Sprint 200 meters

4 Burpees

4 Jumping Lunges

Hang Clean and Wall Ball

21-15-9

Hang Power Clean (115/75)

Wall Ball (20/14)

5 Rep Bench Press

5-5-5-5-5

Bench Press