• 720-449-CFIT

WOD

WOD for 4/6

By CrossFitOmnia | In Uncategorized | on April 6, 2016

A. With a partner and a running clock…
4 RFT (you complete the first 2 rounds, then your partner does 2)
– 6 Power Cleans (135/95)(Comp 185/135)
– 6 Bar Facing Burpees
4 RFT (you complete the first 2 rounds, then your partner does 2)
– 6 Jerks (135/95)(Comp 185/135)
– 9 Box Jumps (24/20) (30/24)
4 RFT (you complete the first 2 rounds, then your partner does 2)
– 6 Thrusters (135/95)(Comp 185/135)
– 12 Pull ups (Comp C2B)
2 RFT (you complete 1 round, then your partner does 1 round)
– 9 Power Cleans (135/95)(Comp 185/135)
– 12 Bar Facing Burpees
2 RFT (you complete 1 round, then your partner does 1 round)
– 9 Jerks (135/95)(Comp 185/135)
– 15 Box Jumps (24/20) (30/24)
2 RFT (you complete 1 round, then your partner does 1 round)
– 9 Thrusters (135/95)(Comp 185/135)
– 18 Pull ups (Comp C2B)

IF Time Allows:

B. Deadlift
– 5×5 with weight used in WOD

C. Back Rack Reverse Lunges (3/side)
– 4×6 with weight used in WOD

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