23
Nov
WOD Wednesday 11/23/16
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
“Rock, Paper, Scissors” (3 Rounds for reps)
Teams of 3
7 min AMRAP
50 back squat @ 135/95
50 back squat @ 185/135
AMRAP @ 225/155
-3 min rest-
7 min AMRAP
50 push press @ 135/95
50 push press @ 155/105
AMRAP @ 185/135
-3 min rest-
7 min AMRAP
50 hang power cleans @ 135/95
50 hang power cleans @ 155/105
AMRAP hang power cleans @ 185/135
Big shout out to Joe!! He’s lost over 30# since starting with CFLM!!