28
Sep
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
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.