WOD Wednesday 3/4/15 – CrossFit Lake Mary
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WOD Wednesday 3/4/15

4
Mar

WOD Wednesday 3/4/15

Announcements

Jeremy Mullins Nutrition Seminar

Nutrition Lecture at CrossFit Lake Mary


March 14th
Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

Metcon (Weight)

“So Hott”

On the Minute for 7 Minutes

Increasing Weight Each Minute

Round 1 Power Snatch

Round 2 Power Clean

Round 3 Thrusters

Minute 1: 7 Reps

Minute 2: 6 Reps

Minute 3: 5 Reps

Minute 4: 4 Reps

Minute 5: 3 Reps

Minute 6: 2 Reps

Minute 7: 1 Rep

-3 Minute Rest Between Rounds-

Comp Training

Metcon (Time)

Extra Conditioning

4 RFT:

12 Jerks, 135/95

12 Box Jumps, 24/20

12 Cleans, 135/95

12 C2B Pull ups