• 720-449-CFIT

WOD

WOD for 11/16/17

By CrossFitOmnia | In Uncategorized | on November 16, 2017

A. EMOM 12 – alt movements
– 10 Slam Balls (30/20)(40/30)
– 6 Stone to Shoulder (115/95)

B. AMRAP 20: Teams of 2
– 200 Meter Farmers Carry (70’s/53’s)
– 40/30 Cal Bike or 40/30 Cal Row or 400m Team Run
– 200 Meter Sandbag Bearhug Carry (100/50)(150/100)
– 50 Wall Balls (20/14)

Teams of 3 workout, with partners alternating as they see fit. The weight on the dumbbells or kettlebells should be something that athletes could at least move 100 Meters without dropping if necessary.

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