16
Nov
WOD Monday 11/16/15
Announcements
12 WODs of Christmas! Saturday, December 5th!!! Please come out for the kids!! All proceeds go to Impower
http://www.impowerfl.org
CrossFit Lake Mary – WOD
Metcon (Time)
“Jump Around”
7 Rounds:
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 Lateral Barbell Burpees
Mod 1
Power Cleans 45/15
Thrusters 45/15
7 Burpees
Mod 2
Power Cleans 65/35
Thrusters 65/35
7 Lateral Bar Burpees
Comp Training
Squat Clean (Work up to a heavy single)
2 Front squats + 1 Jerk from Rack (Work up to a heavy set)
Back Squat (3×10)
Gymnastics
2 Rounds of:
2 L-sit rope climbs, 15′
4 Legless rope climbs, 15′
6 Rope climbs, 15′
Rest 5 minutes between rounds.