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WOD

WOD for 2/8/17

By CrossFitOmnia | In Uncategorized | on February 8, 2017
A. Back Squat – 10 minutes to find Heavy Single then
– 85% of Heavy Single
– 90% of Heavy Single
 
C. In Teams of 3:
AMRAP 7:
– 50 Bench Press (135/95)
– 50 Bench Press (155/105)
– AMRAP Bench Press (185/135)
 
**Rest 3:00**
 
AMRAP 7:
– 50 Front Squat (135/95)
– 50 Front Squat (155/105)
– AMRAP Front Squat (185/135)
 
**Rest 3:00**
AMRAP 7:
– 50 Deadlifts (185/135)
– 50 Deadlifts (225/155)
– AMRAP Deadlifts (275/185)
 
**Since we only have 3 benches for Bench Press we will have to start on different stations and rotate. Find people of similar ability to find 3 weights for each movement.
 
 
Additional Conditioning:
 
1. Clean & Jerk – 10 minutes to find Heavy Single then
– 85% of Heavy Single
– 90% of Heavy Single
 
2. Gymnastics Conditioning
4RFT:
– 5 Strict C2B
– 5 C2B
– 5 Bar MU
**Rest 1:00 between rounds**
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