We will be starting a new challenge today. Each time you’re at the box, check-in on Facebook at Omnis CrossFit. At the end of the month we will donate 50 cents for every check-in during that month to a local charity.

For the remainder of March and throughout April, the charity will be “The Van” , which helps our un-sheltered, homeless neighbors in Little Rock. Join us in being ALL IN, by checking-in and giving back.

Omnis CrossFit – CrossFit

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Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Power Snatch (2-2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 Front Squats, 135/95

10 Plyo Push-Ups, (45/25 lb plates)

Rest 3 min
Rx Plus: Use two 45 lb plates for plyo push-ups

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 Back Squats, 135/95

5 Pull-ups
No racks. Weights must come from the ground unless otherwise noted.

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