WOD Monday 10/31/16

CrossFit Lake Mary – WOD

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Back Squat (Triple at 80%)

Back Squat (Single at 85%)

Back Squat (Triple at 80%)

Back Squat (Single at 87%)

Back Squat (Triple at 80%)

Back Squat (Single at 90%)

The Good Life (Time)

3 Rounds:

Row 500 Meters

12 Burpees

21 Box Jumps (24″/20″)

Comp Training

Snatch (1×3 at 60%)

*All reps are drop from the top

Snatch ( 1×3 at 70%)

*All reps are drop from the top

Snatch (3×3 at 75%)

*All reps are drop from the top

Metcon (Time)

Ninjas: 5×6 unbroken Muscle ups, rest as needed between sets

Advanced: 6×5 unbroken Muscle ups, rest as needed between sets

Intermediate: 10×3 unbroken Muscle ups, rest as needed between sets

Novice: 15×2 unbroken Muscle ups, rest as needed between sets
*Compare times to last Monday. The goal isn’t to beat your time, but to simple compare and learn

Happy Halloween!!!