Wednesday 6/17/2015

CrossFit Lake Mary – WOD

View Public Whiteboard

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