WOD Monday 1/11/16

CrossFit Lake Mary – WOD

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Metcon (AMRAP – Reps)

“Probatio”

5:00 – Burpee Box Jump Overs (24″/20″)

Rest 5:00

4:00 – 10 Meter Shuttle Runs

Rest 4:00

3:00 – Power Cleans (Choose one weight)

Guys: 75, 95, 135, 155

Girls: 55, 65, 95, 105

Rest 3:00

2:00 – Wallball Shots (20/14)

Rest 2:00

1:00 – Max Unbroken Pull-Ups

Record each score separately, for a total of (5) scores.

Comp Training

Metcon (Weight)

EMOMx10: Power Snatch + Squat Snatch

Back Squat (3×2 )

Front Squat (2×2)

Overhead Squat (1×2 )

Core Work

3 Super Sets of:

20 Weighted abmat Situps with feet anchored

30 Reverse Hypers – if you don’t have one, do 30 weighted Hip Extensions