• 720-449-CFIT

WOD

WOD for 7/12/17

By CrossFitOmnia | In Uncategorized | on July 12, 2017

Workout for 7/12

A. Power Clean (Every 90 seconds for 7.5 min)
– 5×3 @ 75%

1 min Rest

B. Power Jerk (Every 90 seconds for 7.5 min)
– 5×3 @ 65%

C. For Time:
– 15-12-9-6-3 Deadlifts (185/130)(245/175)
– 30-24-18-12-6 Weighted Sit Up (GHD)

Additional Conditioning:
1. Push Press (Every 90 seconds for 7.5 Minutes)
– 5×5 @ 75%

2. 3 Rounds:
– 21 C2B Pull-ups
**Rest :30 between rounds

3. 8 Rounds:
– 30 Cal Row
**Rest :30 after each round

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