• 720-449-CFIT

WOD

WOD for 8/11

By CrossFitOmnia | In Uncategorized | on August 11, 2015

A. EMOM 10 – Front Squat
– 2 reps @ 60%
– 2 reps @ 65%
– 2 reps @ 70%
– 1 rep @ 75%
– 1 rep @ 80%
– 1 rep @ 85%
– 1 rep @85-90%
– 1 rep @ 90+%
– 1 rep @ 90+%
– 1 rep @ 90+%

B. EMOM 10 – Split Jerk
– 1 rep @ 70-80%
**hold for 3 sec in receiving position and ensure perfect footwork

C. EMOM 12
– 10 Kettlebell Swings (53/35) (Comp 72/53)
– 5 Burpees

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