• 720-449-CFIT

WOD

WOD for 9/16

By CrossFitOmnia | In Uncategorized | on September 16, 2015

A. 1000m Row for time

B. Every minute, on the minute, for 21 minutes:
– Minute 1 – 5 HSPU (Comp Strickt HSPU) + 5 Burpee Box Jump-Overs (24/20)
– Minute 2 – 5 Burpee Box Jump-Overs + 8 pull ups (comp 10 C2B)
– Minute 3 – 12 lt Front-Racked Barbell Reverse Lunges (115/75) (Comp 175/115)
***When the clock hits 21:00, perform…

C. Three rounds for time of:
– 5 HSPU (Comp Strict)
– 10 Burpee Box Jump-Overs (24/20)
– 8 Pull Ups (Comp 10 C2B)
– 12 Alternating Front-Racked Barbell Reverse Lunges (115/75) (Comp 175/115)

© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo