WOD Friday 12/9/16 – CrossFit Lake Mary
Call Us: (407) 805-8818

WOD Friday 12/9/16

9
Dec

WOD Friday 12/9/16

CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (AMRAP – Reps)

8 min EMOM (use to finish warm-up)

1) 5 deadlifts

2) 10 wallballs

3) 10 calorie row (or 45s)

4) 5-10 push-ups

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#