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WOD

WOD for 12/7

By CrossFitOmnia | In Uncategorized | on December 7, 2016
A. Clean & Jerk (every 90 seconds for 9 minutes)
– 3 + 1 @ 60%
– 3 + 1 @ 65%
– 3 + 1 @ 70%
– 3 x (3 + 1) @ 75%
 
B. Front Squat (every 90 seconds for 6 minutes)
– 4 x 5 @ 70%
 
C. Conditioning (20 min cap)
– 3 Rounds Bergeron Beep Test*
– 400m Run (30/20 Cal Row)(50/40)
– 3 Rounds Bergeron Beep Test
– 400m Run (30/20 Cal Row)(50/40)
– 3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees
 
Additional Conditioning
1. Clean Pull
– 4 x 3 @ 90%
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