• 720-449-CFIT

WOD

WOD for 12/17

By CrossFitOmnia | In Uncategorized | on December 17, 2013

Skill:
– Muscle Up (ring and bar) Drill/Technique

WOD:
A.
– 1 minute ME Slam Balls
*1 Min Rest*
AMRAP 4 min
– 2 Muscle Up
– 4 power clean (185/135)
– 6 Burpee Box Jump Over
*1 Min Rest*
– 1 Min ME Wall Ball
*1 Min Rest*
AMRAP 4 min
– 2 Bar Muscle Up
– 4 Hang Power Clean (135/95)
– 6 Box Jump
*1 Min Rest*
– 1 Min ME Slam Ball

B.
– 1000m ROW
* Must complete 5 Sled Pulls/Push before or after row

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