WOD Monday 9/28/15

Announcements

Running Class starts Oct 10th! Sign up here http://crossfitlakemary.wodify.com/OnlineSalesPortal/PlansEntry.aspx?LocationId=726
Only 12 spots available!!!
Register for the Fall Classic 5K here https://runsignup.com/Race/FL/LakeMary/TheFallClassic5K
Enter CFLM for a discount!
WOD on Saturday’s is now at 8am!!
Yoga at 9am!

CrossFit Lake Mary – WOD

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Metcon (Time)

“PowerHouse”

800 Meter Run

50 Sit-Ups, 50 Deadlifts (135/95)

800 Meter Run

35 Sit-Ups, 35 Deadlifts (135/95)

800 Meter Run

20 Sit-Ups, 20 Deadlifts (135/95)
40 min cap

Comp Training

Snatch Complex (Pull+Snatch+OHS) (5 sets of: Snatch Pull + Snatch + OHS, climbing)

5 sets of: Snatch Pull + Snatch + OHS, climbing

Metcon (No Measure)

EMOMx20:

Odd: 2 Strict HSPU

Even: 4 Kipping HSPU

Don’t do more reps – try to improve efficiency, positioning and increase cycle times.