WOD Friday 7/3/2015 – CrossFit Lake Mary
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WOD Friday 7/3/2015

3
Jul

WOD Friday 7/3/2015

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CrossFit Lake Mary – WOD

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Metcon (Time)

“The Night Watch”

21-15-9-15-21

Wallball (20/14)

Box Jump Over (24/20)

200 Meter Run

Comp Training

Metcon (Weight)

Clean

A. 3×3 quick singles at 80%

B. 3×2 quick singles at 85%

C. 3×1 at 90%

D. Work up to a heavy single.

Metcon (Weight)

Jerk

A. 3×3 quick singles at 80%

B. 3×2 quick singles at 85%