Aloha CrossFit – Group WOD

This week, the final week of the Lurong Challenge, keep the momentum going and put some additional focus on the goals you’ve set for yourself.
Great job to all participating, you are all winners!


3 Rounds:

200m Run

1 Round of “Strict Cindy”

followed by, Cluster Practice

SUPER 8 TEST (Lurong 2018) (AMRAP – Reps)


8 Minute AMRAP:

8 Burpee Box Jump Overs

8 Cleans

8 Thrusters
Rx (level 3): Box (30/24), Bar (95/65)

Level 2: Box (24/20), Bar (75/55)

5k Row (Time)

Max Effort 5k Row