WOD Thursday 3/26/15 – CrossFit Lake Mary
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WOD Thursday 3/26/15

26
Mar

WOD Thursday 3/26/15

Main – WOD

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Paused Front Squat (5×2 Pause Front Squats – pause for 3 seconds at th)

Weighted Pull-ups (5×2 Weighted pull-ups)

Metcon (AMRAP – Rounds and Reps)

“Twins”

Teams of 2

AMRAP 5

Row 50 Calories

Time Remaining: Max Burpees

AMRAP 4

Row 40 Calories

Time Remaining: Max Kettlebell Swings (53/35)

AMRAP 3

Row 30 Calories

Time Remaining: Max Air Squats

Comp Training

Clean Complex (HSC+SC+FS)

Work up to a heavy complex of: Hang Squat Clean + Squat Clean + Front Squat

Gymnastics Complex (3 Sets)

7 Pull ups + 6 C2B + 5 Bar MU without coming off the bar – rest as needed between sets