Lurong Challenge WOD #5: “Boomsauce”
Athletes will have 15 minutes to complete as many reps as possible. The workout rep scheme is an Ascending Ladder of the following movements:
- Squat Cleans
- Muscle Ups/Pull Ups/Jumping Pull Ups
The athlete will have 15 minutes to complete as many reps as possible. Each round the number of reps for each movement increases by 1 rep.
- 1 Squat Clean at 185/105 lbs
- 1 Muscle Up
- 2 Squat Cleans at 185/105 lbs
- 2 Muscle Ups
- 3 Squat Cleans at 185/105 lbs
- 3 Muscle Ups
- 4 Squat Cleans at 185/105 lbs
- 4 Muscle Ups
- …and so on
Our friends at Airrosti will be giving Complimentary Pain and Injury Assessments on Oct. 9th from 5-7pm at CrossFit Charlottesville! Please click HERE to sign up or call (210) 283-2457. Assessments will take 20minutes. See the side-bar on this page for the link as well.
Join us for a day of hiking at Old Rag Mountain on Sunday, October 19th. This is one of the most popular hiking trails in the area with amazing views and a fun rock scramble! RSVP on Facebook
If you want to carpool plan to be at the gym by 8:30am so we can get to the trail by 9:30am and have lunch at the top. So please remember to dress accordingly for the day and to bring drinks, snacks, and a lunch with you. There is a parking lot area designated near the start of the trail, but as it is a popular trail carpooling is encouraged.
You can check out this link for more information about the trail:http://www.hikingupward.com/snp/oldrag/.