29
Nov
WOD Tuesday 11/29/16
Announcements
12 WODs of Christmas Saturday!!!! Starts at 6am!!!
CrossFit Lake Mary – WOD
“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
