WOD Saturday 6/28/14 – CrossFit Lake Mary

WOD Saturday 6/28/14

28
Jun
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WOD Saturday 6/28/14

Main – WOD

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Metcon (Time)

Rocky and Bullwinkle
Teams of 2:
50 Front Squats (135, 95#)
75 Box Jumps (24, 20″)
100 Pull-ups
75 Box Jumps (24, 20″
50 Front Squats (135, 95#)
*10 Clean and Jerks after each movement

REGIONAL & GAMES ATHLETES

1. Track
12 x 400m, equal work/rest. Goal is to hold the same split every round.

2. Gymnastics
30 Muscle ups for time.

3. Barbell
EMOMx20
Odd: 8 Front Squats – you choose weight.
Even: 8 Bench Press – you choose weight.

4. Accessory Work
100 Fast Banded Face Pulls
100 Fast Band Pull aparts
100 Fast Banded Tricep Push downs