17
Jul
WOD Friday 7/17/15
Announcements
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CrossFit Lake Mary – WOD
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