• 720-449-CFIT

WOD

WOD for 2/3

By CrossFitOmnia | In Uncategorized | on February 3, 2016

A. Clean: Every 2 Min for 6 Min
– 11 Touch and Go Power Clean @50-60% of 1RM

B. AMRAP 7: Ladder, increase by 3 each round
– 3 Thrusters (100/65 lbs)
– 3 Chest-to-Bar Pull-Ups
– 6 Thrusters
– 6 Chest-to-Bar Pull-Ups
– 9 Thrusters
– 9 Chest-to-Bar Pull-Ups
– 12 Thrusters
– 12 Chest-to-Bar Pull-Ups
– 15 Thrusters
– 15 Chest-to-Bar Pull-Ups

**Rest 5 minutes**

C. For Time: Increase each round by 3 reps for each movement until you have completed 15s
– 3 Push Press (115/85) (Comp 135/95)
– 3 Burpee over bar
– 3 Box Jump (24/20)
– 6 Push Press (115/85) (Comp 135/95)
– 6 Burpee over bar
– 6 Box Jump (24/20)
– 9 PP, 9 Burpee, 9 BJ
– 12 PP, 12 Burpee, 12 BJ
– 15 PP, 15 Burpee, 15 BJ

© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo