ANNOUNCEMENT: CrossFit Lake Nona will be closed this Saturday for the Disney Fit Challenge! Please come out to support one of our athletes.

SKILLS:

3 SETS OF:

:30 sec. Russian Twist
:30 sec. Rest
:30 sec. L-sit hold
:30 sec. Rest
:30 sec. Partner leg tosses
:30 sec. Rest
:30 sec. HSPU’s

WOD:

20 – 15 – 10 – 5 G2OH (53#/35#)

50 yards. bear crawl

5 – 10 – 15 – 20 American KBS

Perform 6 air squats between each movement