Mon: Squats & Lucky 13

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

LURONG – You guys should know the drill by now. You will need a judge and a scorecard.

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DROM (No Measure)

Iron Crosses & Rolling V-Sit

Hollow Rocks & Back Extensions

Push-Ups & Scorpions

Mountain Climbers & Windmills

Towel Twists & Leg Swings

Lat Activations & Air Squats

Hollow/Arch C Swings & Hawaiian Squats


LURONG will save Weightlifting until after doing their WOD.

NON-LURONG will lift and then hop in on 2nd heat of Lurong workout.

Front Squat (AEMOM12)

Odd: 3 FS @ 70% of 1RM FS

Even: 6 BS @ same weight

**Noobs will work on a moderate 5 rep FS


Lucky 13 (Lurong) (AMRAP – Rounds and Reps)


13 Kettlebell Swings (70/53)

13 Toes to Bar

13 Box Jump Overs (30/24)
Level 2:

13 KBS (53/35)

13 Wall Sit Ups

13 BJO (24/20)*

Level 1:

13 KBS (35/26)

13 Wall Sit Ups

13 BJO (24/20)*

* Step Ups are allowed


KB Smash the hip flexors/psoas

Lacrosse ball the forearms and calves