• 720-449-CFIT

WOD

WOD for 12/24

By CrossFitOmnia | In Uncategorized | on December 24, 2015

Christmas Eve – Today – 5:45-6:45am, 12-1pm, 4-5pm.
OLY Class Today – 4-5pm
Christmas Day – 9-11am Open Gym

Workout for 12/24

A. Overhead Squat Working up to a heavy single
– 1 x 1 @60%
– 1 x 2 @65%
– 1 x 3 @70%
– 1 x 4 @75%
– 1 x 5 @80%
– 1 x 4 @85%
– 1 x 3 @90%
– 1 x 2 @95%
– 1 x 1 @100+%

B. 2 Rounds: 3 Minutes at each station (AMRAP)
Station 1
– 10 Box Jump (24/20)
– 5 Pull Ups
**1 min rest**
Station 2
– 10 Burpees
– 5 G2OH (115/80)(comp 165/115)
**1 min rest**
Station 3
– 15 Cal Row
– 10 Slam Ball (AHAP)
**1 min rest**

© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo