• 720-449-CFIT

WOD

WOD for 11/23

By CrossFitOmnia | In Uncategorized | on November 23, 2016
A. Clean & Jerk (every 90 seconds for 7.5 Minutes)
– 2 @ 60%
– 2 @ 65%
– 3 x 2 @ 70%
 
B. Front Squat (every 90 seconds for 6 minutes)
– 4 x 3 @ 70%
 
C. For time:
– 15 Muscle-ups (30 Pull Ups)
– Overhead Squat 12 @ (225/155) or 15 @155/105 or 20 @ 95/65
– 9 Muscle-ups (18 Pull Ups)
– Overhead Squat 6 @ (225/155) or 9 @155/105 or 12 @ 95/65
**Chose your weight for OHS and then perform the associated reps. So if you decide to do 95/65 you must complete 20 reps and then 12 reps. If you decide to do 155/105 you must do 15 and 9.
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