Benchmark 1

  
The Lurong Championship Challenge starts today! Come in early to get your measurements taken. Get ready to do the Benchmark workout!

Minute: 0-1 Deadlift
Minute: 1-2 Rest
Minute: 2-3 Box Jump Overs
Minute:3-4 Rest
Minute:4-5 Hang Power Cleans
Minute:5-6 Rest
Minute:6-7 Muscle Ups, Straight Leg Box Dips, Bent Knee Box Dips
Minute:7-8 Rest
Minute:8-9 Thrusters
Minute:9-10 Rest
Minute:10-11 Row for Cal
Minute:11-12 Rest

Repeat for a second round.

Men
Level III (3): Deadlift- 155 lbs, Box Jump Overs- 30″, Hang Power Cleans- 155 lbs, Muscle Ups, Thrusters- 155 lbs, Row for Calories
Level II (2): Deadlift- 115 lbs, Box Jump Overs- 24″, Hang Power Cleans- 115 lbs, Straight Leg Dips, Thrusters- 115 lbs, Row for Calories
Level I (1): Deadlift- 75 lbs, Box Jump Overs- 20″, Hang Power Cleans- 75 lbs, Bent Knee Dips, Thrusters- 75 lbs, Row for Calories

Women
Level III (3): Deadlift- 100lbs, Box Jump Overs- 24″, Hang Power Cleans- 100 lbs, Muscle Ups, Thrusters- 100 lbs, Row for Calories
Level II (2): Deadlift- 75 lbs, Box Jump Overs- 20″, Hang Power Cleans- 75 lbs, Straight Leg Dips, Thrusters- 75 lbs, Row for Calories
Level I (1): Deadlift- 55 lbs, Box Jump Overs- 12″, Hang Power Cleans- 55 lbs, Bent Knee Dips, Thrusters- 55 lbs, Row for Calories

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