• 720-449-CFIT

WOD

WOD for 1/21

By CrossFitOmnia | In Uncategorized | on January 21, 2014

Strength:
– 9×2 Front Squat (130% BW or 90% of 1RM)

WOD:
A. AMRAP 30 Seconds
**30 second Rest**
B. AMRAP 1 minute
**1 Minute Rest**
C. Complete for time

– 10 Power Snatch (115/80)
– 20 Burpees to plate
– 30 OH Plate Lunges (45/25)
– 40 Double Unders
– 800m Run

After each rest, start over from the beginning. You will have 3 scores, how many reps you completed in 30 seconds, rest/start over at snatch, then how many reps you completed in 1 minute, rest/start over at snatch, then the time it takes you to complete the whole chipper.

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