Wednesday - WOD - Lurong #2

I recently had a conversation with a new member about her fears of working out. I reminded her that every single one of us had some of the same fears when we started CrossFit.

In fact, starting anything new can be really scary and sometimes takes every ounce of our strength and spirit to get through it. Some of us have our ways of getting over those fears quicker than others, but that doesn't mean that the fears are not there.

The key is to have faith and keep moving forward.
Try new things, work hard, don't be afraid to fail, and keep getting up!
Take comfort in knowing that when you have faith, our CFS family will help keep you lifted up.

I hereby command you: Be strong and courageous; do not be frightened or dismayed, for the Lord your God is with you wherever you go. ~Joshua 1:9

Group warm up.

3 rounds
3 Ground to OH 95/65
3 ground to bar touches
3 plyo squats

Then stretch out and mobilize

Lurong metcon "Olympian"
9 Min AMRAP:

Complete as many reps of possible in 9 minutes of the following movements:

Ground to Overhead (G2OH)Bar Facing Burpees
Movement Details - Men

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs

Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement Details - Women

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs

Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs