Wednesday WOD 6/24/2015

Announcements

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CrossFit Lake Mary – WOD

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Metcon (AMRAP – Reps)

“The Starry Night”

Teams of 3

AMRAP 7 Strict Press

50 Reps (95/65)

50 Reps (115/80)

Max Reps (135/95)

-3 Minute Rest-

AMRAP 7 Front Rack Walk Out Lunges

50 Reps (115/75)

50 Reps (135/95)

Max Reps (155/105)

-3 Minute Rest-

AMRAP 7 Push Press

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

21 Day Shredfest

Metcon (10 Rounds for time)

10x100m sprints

Comp Training

Metcon (Time)

Gymnastics Conditioning

NOT for time:

A. 7×1 Strict Ring Muscle ups with med ball between your feet

B. Accumulate 60 seconds of an L-sit on parallettes

C. 35 Strict C2B Pull ups

D. 100′ HS Walk