WOD Friday 7/17/15

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CrossFit Lake Mary – WOD

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Metcon (Time)

“Wayne’Swirled”

21-15-9

Clean and Jerk (135/95)

Toes To Bar

Comp Training

Gymnastics Conditioning

A. 3×3 Strict Deficit HSPU

B. 3×6 Kipping Deficit HSPU

C. 3×9 Strict HSPU

D. 3×12 Kipping HSPU

Metcon (Time)

Barbell Conditioning

4 RFT:

8 Power Cleans, 185/135

8 Front Squat, 185/135

8 Jerks, 185/135

3 min rest between rounds, goal is to go unbroken on all 24 reps