WOD Monday 11/30/15 – CrossFit Lake Mary
Call Us: (407) 805-8818

WOD Monday 11/30/15

30
Nov

WOD Monday 11/30/15

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

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Warm-up

Partner WU

2 Rounds

Partner 1

90 Seconds Jump Rope DU/Singles

Partner 2

10 Lunges

10 Push-Ups

10 Sit-Ups

Metcon (Time)

“Jefferson”

4 Rounds:

21 Box Jumps (24″/20″)

18 Wall Ball Shots (20/14)

15 Kettlebell Swings (53/35)

12 Burpees
Mod 1

Box Step ups 20/12

Wall Ball 10/8

12 Burpees w/o push up

Mod 2

Box Jumps 20/12

Wall Ball 14/10

Comp Training

Snatch (Every 2 minutes for 7 rounds)

1 Hang Snatch + 1 Squat Snatch

Snatch Pull (3×2 with 100% of 1RM Snatch)

Snatch Pull (2×1 with 110% of 1RM Snatch)