• 720-449-CFIT

WOD

WOD for 12/23

By CrossFitOmnia | In Uncategorized | on December 23, 2015

A. EMOM 7:
3-position Squat Clean (High Hang (pockets), low hang (knees), Floor)

B. Back Squat Working up to a heavy single
1 x 4 @75%
1 x 5 @80%
1 x 4 @85%
1 x 3 @90%
1 x 2 @95%
1 x 1 @100%+

C. For time:
– 25 Cal Row
– 25 Deadlifts (135/95) (Comp 185/135 lbs)
– 25 Burpee Box Jump-Overs (24/20)
– 25 Wall Balls (20/40)

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