WOD Friday 11/6/15

Announcements

12 WODs of Christmas! Saturday, December 5th!!! Please come out for the kids!! All proceeds go to Impower
http://www.impowerfl.org

CrossFit Lake Mary – WOD

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today.

View Public Whiteboard

Metcon (No Measure)

“Goat Day”

On the Minute for 20:

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

Comp Training

Metcon (Time)

3 RFT:

7 Muscle ups

7 Squat Clean Thrusters, 165/110

Front Rack Lunge (Front Rack STEP UPS 3×8 )

you choose the weight. trailing leg should not contribute