WOD Tuesday 5/20/14 – CrossFit Lake Mary
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WOD Tuesday 5/20/14

20
May

WOD Tuesday 5/20/14

Main – WOD

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Metcon (AMRAP – Rounds and Reps)

Rocksteady
AMRAP 15
6 Handstand Push-ups
12 Kettlebell Swings (70, 53#)
200m Run

REGIONAL & GAMES ATHLETES

MORNING WORKOUT
1. Bounding
Max height Box Jump with 20# weight vest.

2. Pull
1RM Deadlift

3. 20 Rep Benchmark
20 rep max Front Squat

EVENING WORKOUT
1. Metcon
AMRAP 15:
6 HSPU
12 KBS, 70/53
200m Run

2. Row
Each Interval For Time:
500m, rest 3 minutes
500m, rest 3 minutes
300m, rest 1 minute
300m, rest 1 minute
1000m

OPEN ATHLETES

1. Metcon
AMRAP 15:
6 HSPU
12 KBS, 70/53
200m Run

2. Skills
10 x max unbroken C2B Pull ups, 1 minute rest between attempts.