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WOD

WOD for 11/24/17

By CrossFitOmnia | In Uncategorized | on November 24, 2017

Open Gym Hours 11am-1pm and 4-6pm today!

A. Power Snatch Barbell Cycling
3 Rounds:
– AMRAP :15s @ (95/65)(155/105)
*Rest :45s
– AMRAP :30s @ (115/80)(185/135)
*Rest Rest 1:30
– AMRAP :45 @ (135/95)(205/145)
*Rest 2:15 between rounds

B. For Time:
– 55 Barbell-Facing Burpees
– 55 Pull ups (C2B)
– 55 Calorie Row
– 55 Handstand Push-ups

Additional Conditioning:
Not for Time:
– 30 GHD Sit-Ups, 60 Hip Extensions, 90 Double Unders
– 25 GHD Sit-Ups, 50 Hip Extensions, 75 Double Unders
– 20 GHD Sit-Ups, 40 Hip Extensions, 60 Double Unders
– 15 GHD Sit-Ups, 20 Hip Extensions, 40 Double Unders

Or

Not For Time:
– 30 Strict Toes to Bar
– 45 GHD Sit-Ups
– 60 Abmat Sit-Ups

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