• 720-449-CFIT

WOD

WOD for 12/1

By CrossFitOmnia | In Uncategorized | on December 1, 2016
A. Gymnastics Practice – Kipping, butterfly, HS walk, HS holds, etc. **You will pick 2 movements you need to work on and do alternating Tabata. 8 minutes total.
First 20 seconds – Movement 1
Rest 10 seconds
Second 20 seconds – Movement 2
Rest 10 seconds
Third 20 seconds – Movement 1 again
Rest 10 seconds
Fourth 20 seconds – Movement 2 again
And so on
 
B. AMRAP 14:
– 5 Burpees
– 10 Wall Balls (20/14)(30/20)
– 1 Rope Climb
– 30 Double Unders (60 singles)
 
**5 min rest**
 
C. For Time- 21-15-9
– Hang Power Clean (135/95)
– Toes 2 Bar
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