7
Mar
WOD Monday 3/7/16
CrossFit Lake Mary – WOD
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