• 720-449-CFIT

WOD

WOD for 8/11/17

By CrossFitOmnia | In Uncategorized | on August 11, 2017

A. Clean and Jerk (every 90 seconds for 10.5 min)
– 2 @ 70%
– 2 @ 75%
– 2 @ 80%
– 1 @ 85%
– 3×1 @ 90%

B. Clean Pull (EMOM 4)
– 3 @ 107%

C. 3 Rounds for time
– 10 Front Squats (135/95)(185/135)
– 20 Pull ups (C2B)
– 50 Double Unders

Additional Conditioning:

1. Front Squat
– 5×5 @ 83%

2. . Gymnastics Benchmark
A. Strict Paralette HSPU:
– Max Unbroken Reps
B. Kipping Paralette HSPU:
– Max Unbroken Reps

3. . Rowing Benchmark
For Time:
– 100 Calories

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