16
Nov
WOD Wednesday 11/16/16
Announcements
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
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)
Clean
Bench Press
Overhead Squat