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

View Public Whiteboard

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