• 720-449-CFIT

WOD

WOD for 10/11/17

By CrossFitOmnia | In Uncategorized | on October 11, 2017

A. For Time:
– 5 Clusters (95/65) – (165/115)
– 3 Clusters (115/80) – (185/135)
– 1 Cluster (135/95) – (205/145)
**Rest 2:00
– 5 Clusters (115/80) – (185/135)
– 3 Clusters (135/95) – (205/145)
– 1 Cluster (155/105) – (225/155)
**Rest 2:00
– 5 Clusters (135/95) – (205/145)
– 3 Clusters (155/105) – (225/155)
– 1 Cluster (165/115) – (245/165)

B. 5 Rounds:
– 15 TTB (6 Bar Muscle-Ups)
– 12 Reverse Lunges (95/65) (DB 70/50)
– 9 Dumbbell Clean and Jerks (95/65) (DB 70/50)

Additional Conditioning:
1. Alternating On the Minute x 10 (5 Rounds)
B) 200 Meter Run with Weight Vest (20/14)
B) Max Strict Chest to Bar Pull-ups in 30 seconds with Vest (20/14)

OR

2. 5 x 12 Unbroken Chest to Bar Pull-Ups
Rest as needed between sets

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