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WOD

WOD for 11/23/17

By CrossFitOmnia | In Uncategorized | on November 23, 2017

A. Barbell Cycling For Time:
– 21 Push Presses (95/65)(155/105)(185/135)
– 21 Front Squats
– 21 Hang Power Cleans

**Rest 2:00**

– 15 Push Presses (135/95)(175/120)(205/145)
– 15 Front Squats
– 15 Hang Power Cleans

**Rest 2:00**

– 9 Push Presses (165/115)(195/135)(225/155)
– 9 Front Squats
– 9 Hang Power Cleans

**Rest 2:00**

– 6 Push Presses (185/130)(215/150)(245/165)
– 6 Front Squats
– 6 Hang Power Cleans

B. AMRAP 12:
– 3 Burpee Box Jump Overs (24/20)
– 3 Cal Row or Bike
– 6 Burpee Box Jump Overs (24/20)
– 6 Cal Row or Bike
– 9 Burpee Box Jump Overs (24/20)
– 9 Cal Row or Bike
**Climb by 3 each round
**If you want to run do the following 50m, 50m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m, 300m, 300m…..

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