CrossFit Lake Mary – WOD
5x300m, 1 minute rest
5 Unbroken Strict Presses
15 Calorie Row
25 Ab-Mat Sit-ups
Rest 1:00 between rounds.
Athletes choose Strict Press load.
C&J Complex (2PC+1PJ) (5 sets climbing…not TnG reps)
2 Power Cleans + 1 Push Jerk
Front Squat (Heavy 2-rep Front Squat)
Back Squat (3×10 Back Squats, across)
Clean Pull (3×2 Pausing Clean Pulls)
with a clean grip, pull the bar just below your knees and pause for 3 full seconds before standing to full extension. Drop from the top, these are not TnG reps