17
Jun
Wednesday 6/17/2015
CrossFit Lake Mary – WOD
Metcon (AMRAP – Reps)
“Viagra”
Teams of 3
AMRAP 7 Thrusters
50 Reps (95/65)
50 Reps (115/80)
Max Reps (135/95)
-3 Minute Rest-
AMRAP 7 Hang Power Clean
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)
-3 Minute Rest-
AMRAP 7 Deadlift
50 Reps (185/135)
50 Reps (225/155)
Max Reps (275/185)
21 Day Shredfest
Metcon (No Measure)
No extra work if you’ve done Monday and Tuesday, if not make up one day!!
Comp Training
1000m Swim (Time)
1,000m of your choice
Metcon (Time)
Conditioning
21-15-9
Bar Muscle ups
200m Med ball run, 100/80 after each set of Muscle ups