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WOD Wednesday 11/4/15


WOD Wednesday 11/4/15


12 WODs of Christmas! Saturday, December 5th!!! Please come out for the kids!! All proceeds go to Impower

CrossFit Lake Mary – WOD

View Public Whiteboard

Push Press (Build to a Heavy Set of 3)

Push Jerk (Build to a Heavy Set of 2)

Split Jerk (Build to a Heavy Set of 1)

Cash Out

Metcon (AMRAP – Reps)


5 Toes to Bar

10 Pushups

15 Air Squats

Comp Training

Metcon (Time)

5 RFT:

6 Snatches, 135/95

6 Pistols (3/side)

Accessory Work

3-4 Super Sets of:

10 1-arm Bent over Dumbbell Row (10/side)

20 Dumbbell Skull Crushers

Accessory Work

Cross Over Symmetry Iron Scap Protocol