• 720-449-CFIT

WOD

WOD for 11/17

By CrossFitOmnia | In Uncategorized | on November 17, 2015

A. Every 90 sec for 6 min (4 sets):
– Hang Sq Clean + Sq Clean @ 75-85%

Immediately followed by…

B. Every 90 seconds for 7.5 min (5 sets):
– 1 Sq Clean x @ 90-95%

Immediately followed by…

C. EMOM 2 – (2 sets):
– 2 Clean Pulls @ 95-105%

D. Back Squat – Every 90 Seconds
– Set 1 – 5 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
– Set 4 – 2 reps
– Set 5 – 1 rep

E. AMRAP 10:
– 6 Front Squats (155/105) (Comp 225/155) From Floor
– 30 Double Unders

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