WOD Friday 6/13/14 – CrossFit Lake Mary
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WOD Friday 6/13/14

13
Jun

WOD Friday 6/13/14

Main – WOD

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Deadlift (8×3 across)

Metcon (AMRAP – Rounds and Reps)

ARMAP 10:
6 HSPU
9 Box Jumps, 30/24
12 Calories of Rowing

Cash Out

Core Work (coaches pick)
L-Sits
Weighted Sit-Ups
KTE/TTB

REGIONAL & GAMES ATHLETES

1. Pulls
8×3 Deadlifts, across

2. Odd Objects/Movements
5 Rounds of:
Sled Drag
Strongman Log Push Press
you choose the distance, weight and reps.

3. Metcon
ARMAP 10:
5 Parallette HSPU
10 Box Jumps, 30/24
15 Calories on Airdyne

4. Rowing
Max Calories in 2 minutes
rest 2 minutes
Max Calories in 2 minutes

5. Core Work
Accumulate 2 mins of L-sit