• 720-449-CFIT

WOD

WOD for 10/4/17

By CrossFitOmnia | In Uncategorized | on October 4, 2017

A. For Time: (10 min cap)
– 10 Power Snatches (75/55)(155/105)
– 8 Power Snatches (95/65)(185/135)
– 6 Power Snatches (115/80)(205/145)
– 4 Power Snatches (135/95)(225/155)
– 2 Power Snatches (155/105)(245/165)

B. Push Press – 5-4-3-2-1 (Every 90 seconds for 7.5 min)

C. Every 3 minutes for 4 rounds (12 min total)
– 15/12 Calorie Row (20/15 comp)
– 10 Bar Facing Burpees (15 comp)
– Max Push Presses (115/80)(175/115) in time remaining
**No rest between rounds

Additional Conditioning:
1. 5 Sets:
– 7 Toes to Bar + 6 Chest to Bar Pull-ups + 5 Bar Muscle-Ups
*Rest as needed between sets

OR

2. 5 x 10 Unbroken Chest to Bar Pull-Ups
*Rest as needed between sets

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