• 720-449-CFIT

WOD

WOD for 12/4/17

By CrossFitOmnia | In Uncategorized | on December 4, 2017

A.. Pausing Snatch (Every 90 seconds for 9 minutes)
2×2 – 70%
2×2 – 74%
2×2 – 78%
*1 Second Pause at Knee

B. EMOM 5 – Back Squat
– 5 Back Squats @ 72-75%

C. For Time:
– 30 Pull Ups (C2B)
– 50 Thrusters (45/35)(65/45)
– 70/50 Calorie Row or Bike
**Depending on class size you can stagger this by 4-5 minutes or half the class can wod first and lift 2nd.

Additional Conditioning:
1. Ring Muscle-Ups
AMRAP 1:00
*Benchmark Test. Does not need to be unbroken

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