• 720-449-CFIT

WOD

WOD for 11/30

By CrossFitOmnia | In Uncategorized | on November 30, 2016

A. Clean & Jerk (every 90 seconds for 9 min)
– 3+1 @ 60%
– 3+1 @ 65%
– 4 x (3+1) @ 70%

B. Front Squat (every 90 seconds for 6 min)
– 4×5 @ 65%

C. For time: 10-9-8-7-6-5-4-3-2-1
– deadlift (95/65)(185/130)
– Push Press
– squat clean

Additional Training
Clean pulls
– 4×3 @ 85%

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