February 17th, 2017

Gator CrossFit – Daily WOD

Weightlifting

Wide Stance Box Squats (8×3 @ 55-65% )

*Every 60 seconds

Gymnastics

Seated Box Jumps (5×5)

Metcon

Metcon (AMRAP – Reps)

With a running clock, ascending reps:

0:00-5:00

2 Power Cleans (155/105lbs)

2 Lateral Burpees

4 Power Cleans (155/105lbs)

4 Lateral Burpees

*Add two reps each round

REST 3 MIN

8:00-13:00

Start over and see if you can go as far as you did in first 5 minutes
*Score=Lowest total

*RX+ (185/125lbs)

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