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WOD

WOD for 6/12/17

By CrossFitOmnia | In Uncategorized | on June 12, 2017

A. Snatch (every 90 seconds for 10.5 minutes)
– 1 @ 60%
– 1 @ 70%
– 1 @ 75%
– 1 @ 80%
– 1 @ 85%
– 1 @ 90%
– 1 @ 95%

B. Snatch Pull
– 4 x 3 @ 105%

C. AMRAP 18:
– 18/12 Calorie Row
– 15 Box Jump Overs (24/20)
– 12 TTB
– 9 DB Or KB Front Squats (50s/35s) or (53/35)

Additional Conditioning:
1. Front Squat
– 2 @ 60%
– 2 @ 70%
– 2 @ 75%
– 2 @ 80%
– 2 @ 85%
– 2x 1 @ 90%

2. Row Conditioning
6 Rounds:
– 30 Cal Row
**Rest 1:00 between rounds**

3. Gymnastics Conditioning
– 7×4 Unbroken Muscle-ups
**Rest :30 between sets**

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