• 720-449-CFIT

WOD

WOD for 11/13

By CrossFitOmnia | In Uncategorized | on November 13, 2014

Strength/Skill:
– Power Clean 5 x 2-2-2 (3 sets of doubles) (85% of 1 Rep Max)
**10 second rest between doubles
**3 minute rest between sets

WOD: AMRAP 20:
– 5 Burpees
– 10 Slam Balls (30/20)
– 1 Rope Climb
– 30 Double Unders

B. Accumulate 5 minutes dead hang on pull up bar
**Every time you drop you must complete 1 lap around inside of gym with farmer carry (53/35)

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