9
Mar
WOD Wednesday 3/9/16
Announcements
Save the date Ladies!! Wine & WOD April 8th!
CrossFit Lake Mary – WOD
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%