6
Nov
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.
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