WOD Monday 8/11/14 – CrossFit Lake Mary
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WOD Monday 8/11/14

11
Aug

WOD Monday 8/11/14

Main – WOD

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Back Squat (1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:
150 Wall Balls, 20/14
90 Double Unders
30 Muscle ups

REGIONAL & GAMES ATHLETES

1. Back Squats
1RM

2. Gymnastic Benchmark
Max Reps of Unbroken Muscle ups

3. Metcon
AMRAP 12:
150 Wall Balls, 20/14
90 Double Unders
30 Muscle ups

4. Snatch
EMOMx7: Power Snatch + Squat Snatch + OHS

5. Clean and Jerk Complex
5 sets of: 3 Position Clean + 1 Jerk
Position 1 = Mid Thigh
Position 2 = Below Knee
Position 3 = Floor