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