• 720-449-CFIT

WOD

WOD for 10/16

By CrossFitOmnia | In Uncategorized | on October 16, 2015

A. EMOM 5: Front Squat
– Set 1-3 – 2 reps @ 60%, 65%, 70%
*Set 4-5 – 1 rep @ 75%, 80%
**Rest one minute, and then…
Every 90 Seconds for 4.5 Minutes (3 sets):
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep

B. 3 Rounds: Against a 6-minute running clock
– 50 Cal Row (Comp Bike)
– 25 Pull Ups (Comp C2B)
– ME Ground to OH with time remaining (95/65)(Comp 135/95)
**REST 3 minutes between rounds**

© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo