WOD Monday 3/7/16

CrossFit Lake Mary – WOD

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Metcon (AMRAP – Reps)

“Perro”

Teams of 2

AMRAP 20:

3 Calorie Bike, 3 Hand-Release Pushups, 3 Dumbbell Snatches (50/35)

6 Calorie Bike, 3 Hand-Release Pushups, 6 Dumbbell Snatches (50/35)

9 Calorie Bike, 3 Hand-Release Pushups, 9 Dumbbell Snatches (50/35)

Partner 1 completes the round of three reps of each movement, then Partner 2 does the same.

The team alternates in this fashion for the 20 minutes, adding 3 repetitions to each movement per round.

Comp Training

Squat Snatch (3×1 Squat Snatch at 80%)

Conditioning

Row Conditioning

A. 3x300m, :10 rest

2 minute rest

B. 3x250m, :15 rest

2 minute rest

C. 3x200m, :20 rest