WOD Friday 1/8/16 – CrossFit Lake Mary
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WOD Friday 1/8/16

8
Jan

WOD Friday 1/8/16

CrossFit Lake Mary – WOD

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Metcon (Weight)

On the Minute for 10 Minutes:

3 Back Squats

Cash Out

Cashout

40 – 30 – 20

Wallball Shots (20/14)

400 Meter Run after each round

Mod 1

30-20-10

Wallball Shots (10/8)

150 Meter Run after each round

Mod 2

40 – 30 – 20

Wallball Shots (14/10)

400 Meter Run after each round

Comp Training

Metcon (Time)

3 RFT:

3-2-1 Squat Cleans, 245/165

9-6-3 Box Jumps, 40/34″