WOD Wednesday 11/16/16 – CrossFit Lake Mary

WOD Wednesday 11/16/16


WOD Wednesday 11/16/16


Thanksgiving day class at 8:30am ONLY (closed the rest of the day)
Friday classes at 8 & 9am then open gym from 10-11 (closed the rest of the day)
Saturday class at 8am, then Yoga
Sunday open gym 9-10:30am

CrossFit Lake Mary – WOD

View Public Whiteboard

Clean (1 RM)

Metcon (AMRAP – Reps)

21 min EMOM

1) 20/16 calorie row

2) 10/8 calorie Assault Bike

3) 12/10 burpees

John last year at the “12 WODs”…bring your sleeping bag…lol

Comp Training

The Other Total (Total Weight)

Bench Press
Overhead Squat