WOD Wednesday 8/19/15 – CrossFit Lake Mary
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WOD Wednesday 8/19/15

19
Aug

WOD Wednesday 8/19/15

CrossFit Lake Mary – WOD

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Metcon (AMRAP – Reps)

“Truffle Shuffle”

Teams of 3

AMRAP 20:

200 Meter Run, 40 Squat Cleans (115/80)

200 Meter Run, 40 Squat Cleans (135/95)

200 Meter Run, 40 Squat Cleans (155/105)

200 Meter Run, 40 Squat Cleans (185/135)

200 Meter Run, Max Squat Cleans (205/145)

All runs are done together. Squat cleans are team totals.

Accessory Work

6 x :15-:20 L-sit

Comp Training

Metcon (4 Rounds for reps)

EMOMx16

Min 1: :40 of Rowing for max calories

Min 2: :40 of Double unders for max reps

Min 3: :40 of Rowing for max calories

Min 4: Rest
*Each Cal is a rep