• 720-449-CFIT

WOD

WOD for 2/2

By CrossFitOmnia | In Uncategorized | on February 2, 2016

A. Front Squat (15 minutes)
– 5 @ 50% (2 sec pause in bottom)
– 4 @ 60% (2 sec pause in bottom)
– 3 @ 70% (2 sec pause in bottom)
Then
– 5 x 2 @ 75%+ (no pause and increase weight each round working up to a heavy double)

B. AMRAP 12:
– 5 Toes 2 Bar
– 10 Hand Release Pushups
– 15 Wallballs (20/14) (Comp 30/20)

C. At the 12:00 mark:
– 5 minutes to establish a 1RM Thruster

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