• 720-449-CFIT

WOD

WOD for 11/30

By CrossFitOmnia | In Uncategorized | on November 30, 2015

A. Every 90 seconds for 12 min (8 sets): Snatch
– Sets 1-3 = 2 reps @ 70%
*Set 4-8 = 1 rep @ 75, 80, 85, 85-90, 90-95%

B. 3 sets for max reps of:
– 30 seconds of Handstand Walk (Scale bear crawl or HS Hold)
*Rest 30 seconds
– 30 seconds of Muscle-Ups (Scale to pull ups or Ring Rows)
*Rest 30 seconds
– 30 seconds of Push-Ups
*Rest 30 seconds
– 30 seconds of Toes-to-Bar
*Rest 30 seconds

C. For Time – 15-12-9
– Power Snatch (95/65) (Comp 135/95)
– Bar Facing Burpee

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