2
Nov
WOD Monday 11/2/15
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
Back Squat (2×10 Back Squat)
Skill Work
Double Unders
Metcon (AMRAP – Reps)
“The Ghost”
6 Rounds:
Minute 1 – Max Calorie Row
Minute 2 – Max Burpees
Minute 3 – Max Double-Unders
Minute 4 – Rest
Minute 8 – Rest
Minute 12 – Rest
Minute 16 – Rest
Minute 20 – Rest
Minute 24 – DONE!
Comp Training
Power Clean ( 3×2 Power Clean)
Work on keeping your feet under you. Drop from the top. Unlimited rest between sets.
Clean Complex SC + FS + Jerk (Work up to a complex)
Squat Clean + Front Squat + Jerk