WOD Monday 7/21/14 – CrossFit Lake Mary

Main – WOD

Back Squat (5×3 across)

Metcon (Time)

For time:
100 Double unders
10 Muscle ups
20 Squat Clean Thrusters, 155/105
10 Muscle ups
100 Double unders

REGIONAL & GAMES ATHLETES

1. Snatch
3 x 1 across around 90%

2. Clean and Jerk Ladder
Men: Start at 225 and add 10# every minute
Women: Start at 135 and add 5# every minute

3. Back Squats
10×3 across

4. Gymnastic Benchmark
Max unbroken Muscle ups

5. Metcon
For time:
100 Double unders
10 Muscle ups
20 Squat Clean Thrusters, 155/105
10 Muscle ups
100 Double unders