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WOD

WOD for 9/20

By CrossFitOmnia | In Uncategorized | on September 20, 2016
A. AMRAP 5:
– 750m Row Buy-In…In remaining time complete AMRAP:
– 9 Hang Sq Cln(95/65)
– 25 DU
 
**Rest 5:00**
 
B. AMRAP 5:
– 500m Row Buy-In…In remaining time complete AMRAP:
– 9 Hang Sq Cln(135/95)
– 25 DU
 
**Rest 5:00**
 
C. AMRAP 5:
– 250m Row Buy-In…In remaining time complete AMRAP:
– 9 Hang Sq Cln (185/135)
– 25 DU
 
D. Run
4x (200m sprint + 100m Jog + 200m Sprint)
(Comp 400m Run fast + 200m Run easy + 400m Run fast )
*No rest between distances
*Rest 90 seconds between sets (Comp 3 min)
*Time permitting scale it to
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