• 720-449-CFIT

WOD

WOD for 11/20

By CrossFitOmnia | In Uncategorized | on November 20, 2015

A. EMOM 5:
Front Squat
– Set 1-3 – 2 reps @ 60%, 65%, 70%
*Set 4-5 – 1 rep @ 75%, 80%
**Rest one minute, then**
EMOM 3:
*Set 6-8 1 rep @ 85%, 85-90%, 90%+

B. For time:
10 Snatches @ 85% of your 1-RM

C. For time:
– Run 1 Mile (Comp Row 1500 Meters)
– 20/15 Muscle-Ups (Scale 30 pull ups/dips)

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