• 720-449-CFIT

WOD

WOD for 12/6

By CrossFitOmnia | In Uncategorized | on December 6, 2016
A. AMRAP 3:
– 15 Calorie Row (Bike)
– 15 Power Cleans (115/85)
 
**Rest 3:00**
 
B. AMRAP 3:00
– 12 Calorie Row (Bike)
– 12 Power Cleans (135/95)
 
**Rest 3:00**
 
C. AMRAP 3:00
– 9 Calorie Row (Bike)
– 9 Power Cleans (155/105)
 
D. EMOM 20:
Odd: Cal Row (12/10) (18/15)
Even: 6 HSPU (Comp Kipping Deficit)
 
Additional Conditioning:
1. 3 RFT:
– 800m Run
– 50 GHDSU
© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo