• 720-449-CFIT

WOD

WOD for 1/5

By CrossFitOmnia | In Uncategorized | on January 5, 2016

A. Barbell Cycling: Snatch
Every 2 minutes for 10 Minutes (5 Sets)
– 3 Unbroken Snatch @95% of 1RM (Comp 225/160)

B. At 30min after: For Time:
– 30 Wall balls (20/14)
– 30 Sumo deadlift high-pull (75/55)
– 30 Box jump (20)
– 30 Push press (75/55)
– 30 Cal Row
– 30 Push-ups
– 10 Back squat @ Snatch Weight from (B)
– 30 Push Ups
– 30 Cal Row
– 30 Push Press
– 30 BJ
– 30 SDHP
– 30 Wall Ball

Additional conditioning:
AMRAP 7:
– 10 Burpees
– 25 DU
**Immediately into ME Weighted Box step ups with KB in each hand (53/35)

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