• 720-449-CFIT

WOD

WOD for 1/31/17

By CrossFitOmnia | In Uncategorized | on January 31, 2017
A. AMRAP 3:
15-12-9
Deadlifts (155/105)(225/155)
Bar Facing Burpees
Max Cal Row in time remaining
 
**Rest 3:00**
 
B. AMRAP 3:
12-9-6
Deadlifts (185/135)(275/185)
Bar Facing Burpees
Max Cal Row in time remaining
 
**Rest 3:00**
 
C. AMRAP 3:
9-6-3
Deadlifts (225/155)(315/225)
Bar Facing Burpees
Max Cal Row in time remaining
 
**Rest 3:00**
 
D. AMRAP 3:
7-5-3
Deadlifts (275/185) (365/255)
Bar Facing Burpees
Max Cal Row in time remaining
 
E. EMOM 12:
Odd: 50 Double-unders
Even: 12 Kipping HSPU
 
Additional Conditioning:
1. EMOM 10:
Mins 1-5: 3 Snatches (225/155#)
Mins 6-10: 6 Clean & Jerks (225/155#)”
 
2. 3 Rounds:
4x200m Run
:20 Rest
*Rest 1:00 between rounds
3. 6×12 Strict HSPU
Rest 1:00 between sets
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