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WOD Tuesday 11/29/16

29
Nov

WOD Tuesday 11/29/16

Announcements

12 WODs of Christmas Saturday!!!! Starts at 6am!!!

CrossFit Lake Mary – WOD

View Public Whiteboard

“Freedom Sauce” (Calories)

3 min AMRAP

21 Overhead Squat @ 95/65

21 lateral erg burpees

MAX calorie row w/ remainder of 3 min

– 3 min rest –

3 min AMRAP

18 Overhead Squats @ 115/80

18 lateral erg burpees

MAX calorie row

– 3 min rest –

3 min AMRAP

15 Overhead squats @ 135/95

15 lateral erg burpees

MAX calorie row

– 3 min rest –

3 min AMRAP

12 Overhead Squats @ 155/105

12 lateral erg burpees

MAX calorie row

Comp Training

Metcon (Time)

3 rounds for time

10 calorie Assault Bike

40 GHD sit-ups