• 720-449-CFIT

WOD

WOD for 4/21

By CrossFitOmnia | In Uncategorized | on April 21, 2016

A. EMOM 5: Overhead Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every 90 seconds for 7.5 minutes: Overhead Squat
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%

B. AMRAP 10
– 10 Wall Balls (20/14) (Comp 30/20)
– 8 Bar Facing Burpees
– 6 Power Snatch (95/65)(Comp 135/95)

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