WOD Tuesday 12/1/15 – CrossFit Lake Mary

WOD Tuesday 12/1/15


WOD Tuesday 12/1/15


12 WODs of Christmas! Saturday, December 5th!!! Please come out for the kids!! All proceeds go to Impower

CrossFit Lake Mary – WOD

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Metcon (Time)


3 Rounds:

500 Meter Row

12 Hang Power Cleans (155/105)

50 Double-Unders

Mod 1

250m row

Hang Power Cleans 45/35

50 Singles

Mod 2

500m row

Hang Power Cleans 95/65

100 Singles

Comp Training

Broad Jumps (3 max effort Broad Jumps)

Skill Work


A. 10 max effort 10m Sprints – working on starts, unlimited rest

B. 4x40m all out, unlimited rest

C. 1×300 yard Shuttle (6×25 yards, out and back)