WOD Monday 11/16/15 – CrossFit Lake Mary

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

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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.