Lurong Benchmark WOD: Super 8 Test

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

In 8 minutes complete as many rounds and reps of:

8 Burpee Box Jump Overs

8 Cleans

8 Thrusters (G2OH for L1 Masters+)

L3 = Rx+

L2= Rx

L1

See scaling requirements for each level and division listed below. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Burpees must be performed facing the box. Step ups are allowed at L2 & L1.

Athletes must complete the 8th clean before moving on to thrusters. A squat clean thruster is not allowed for the 8th clean in each round.