WOD Wednesday 3/9/16

Announcements

Save the date Ladies!! Wine & WOD April 8th!

CrossFit Lake Mary – WOD

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Metcon (5 Rounds for weight)

Back Squat

10 – 8 – 6 – 4 – 2

Rest 2:00 between sets, building in weight on each

Cash Out

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

10 Wallballs (20/14)

20 Double-Unders

Comp Training

Metcon (4 Rounds for weight)

Clean and Jerk

EMOMx 12:

Min 1,2,3: 1 rep at 75%

Min 4,5,6: 1 rep at 80%

Min 7,8,9: 1 rep at 85%

Min 10,11,12: 1 rep at 80%