• 720-449-CFIT

WOD

WOD for 2/21/17

By CrossFitOmnia | In Uncategorized | on February 21, 2017
A. AMRAP 3:
– 3 Power Cleans (135/95)(225/155)
– 3 Front Squats
– 3 Push Jerks
**Rest 3:00**
 
B. AMRAP 3:
– 3 Power Cleans (185/130)(245/175)
– 3 Front Squats
– 3 Push Jerks
**Rest 3:00**
 
C. AMRAP 3:
– 3 Power Cleans (205/145)(275/195)
– 3 Front Squats
– 3 Push Jerks
 
D. 4 Rounds for Time:
– 15 Calorie Row (bike)
– 15 Burpee Box Jump Overs (24/20) (Comp: No touching box)
 
Additional Conditioning:
1. Run Conditioning
– 3 sets of: 7x200m, :20 rest
**Rest 1:00 between sets**
 
2. Gymnastics Conditioning
– 4×18 Strict HSPU
**Rest 1:00 between sets**
 
3. Stamina Conditioning
4RFT:
– 21 OHS (95/65)
– 12 Bar-Facing Burpees
© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo