WOD Friday 12/4/15 – CrossFit Lake Mary
Call Us: (407) 805-8818

WOD Friday 12/4/15

4
Dec

WOD Friday 12/4/15

CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (3 Rounds for reps)

“Adderall”

In a 10 Minute Window:

1 Mile Run + Max Clean and Jerk (135/95) in remaining time

3:00 Minute Rest

In a 7:00 Window:

800 Meter Run + Max Power Snatch (115/80) in remaining time

3:00 Minute Rest

In a 4:00 Window:

400 Meter Run + Max Thrusters (95/65) in remaining time

Comp Training

Snatch Balance (3-2-1-1-1, Climbing)

Accessory Work

A. 4×6 Front Rack Step ups – choose a low box and use only the leg on the box to step up.

B. 4×6 1-arm DB row