WOD Tuesday 10/13/15 – CrossFit Lake Mary

WOD Tuesday 10/13/15


WOD Tuesday 10/13/15


Fia’s Paleo Food Tasting
Monday, Oct 19th from 4:30-7:30pm
Halloween WOD!! Come in costume!
Saturday, October 31st @8am

CrossFit Lake Mary – WOD

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Metcon (AMRAP – Rounds and Reps)



2 Overhead Squats (95/65), 2 Box Jump Overs (24/20)

4 Overhead Squats (95/65), 4 Box Jump Overs (24/20)

6 Overhead Squats (95/65), 6 Box Jump Overs (24/20)

Continue pattern, adding 2 repetitions per round until time expires.

Accessory Work

4×8 Front Rack Step ups

Set up a stack of plates 12-20″ off the floor and do 8 step ups on one leg before moving to the next. Don’t push off the trailing leg.

Comp Training

Clean & Jerk Complex (PC, HSC, PJ, SJ) (heavy set)

1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk