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WOD

WOD for 6/19/17

By CrossFitOmnia | In Uncategorized | on June 19, 2017

A. Snatch (Every 90 seconds for 7.5 minutes)
– 1 @ 60%
– 1 @ 70%
– 1 @ 75%
– 1 @ 80%
– 1 @ 85%

B. Front Squat (Every 90 seconds for 10.5 minutes)
– 2 @ 60%
– 2 @ 70%
– 2 @ 75%
– 2 @ 80%
– 3 x 1 @ 85%

C. 6 RFT:
– 6 Reverse Lunges (135/95)
– 6 Stone to shoulder (115/95)
– 20 Lateral Jumps Over Bar
– 200m Run

Additional Conditioning:
1. Snatch Pull
– 4 x 3 @ 107%

2. Gymnastics Benchmark
For Time:
– 75 GHDSU

3. Gymnastics Benchmark
– Max Unbroken Ring Muscle-ups

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