WOD Wednesday 10/7/15 – CrossFit Lake Mary
Call Us: (407) 805-8818

WOD Wednesday 10/7/15

7
Oct

WOD Wednesday 10/7/15

Announcements

Register for the Fall Classic 5K here https://runsignup.com/Race/FL/LakeMary/TheFallClassic5K
Enter CFLM for a discount!

CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Heather’s Hot Mess”

Teams of 2

AMRAP 30:

9 Ring Muscle-Ups

9 Thrusters (165/115)

9 Deficit Handstand Pushups (90/45)

9 Power Cleans (165/115)

9 Bar Muscle-Ups

9 Jerks (165/115)

9 Pistols (each leg)

9 Kettlebell Swings (70/53)

100′ Optional Handstand Walk

Core Work

Accumulate 3 minutes in a L-sit

Comp Training

Metcon (Time)

Snatch

For time at 75% of 1RM

3 Snatches

1 minute rest

5 Snatches

2 minute rest

7 Snatches

3 minute rest

5 snatches

2 minute rest

3 Snatches