• 720-449-CFIT

WOD

1/24/17

By CrossFitOmnia | In Uncategorized | on January 24, 2017
A. 3 Rounds for time: 15 min cap
– 20 Power Cleans (95/65)(30 @ 135/95)
– 20 Wallballs (20/14)(comp 30)
 
B. 5 Rounds for Time:
– 10 KB Snatch (5 right/5 left) (53/35) (comp DB Snatch (70/53))
– 10 Box Jump-overs (24/20)
 
Additional Conditioning:
1. For time
– 10-9-8-7-6-5-4-3-2-1 Ring Muscle ups
– 100-200-300-400-500-600-700-800-900-1000m Row
*This is a 10 RFT workout. First round is 10 MU + 100m Row. Second round is 9 MU + 200m Row, etc
 
B. 6-5-4-3-2-1 Minutes running
*Rest 1/2 the time of each working set
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