Omnis CrossFit – CrossFit

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Metcon (Time)

Partner WOD


50 Wall Balls

*Hollow Body Hold (Banana)

75 KB Swings, Russian

*Plank Hold

100 Double Unders/200 Singles

*Squat Hold

Run 400 meters

*Partner who is not performing reps will be doing these holds. If the partner comes our of the hold, then the other partner must stop working.

Partners may split reps how they see fit.

Metcon (No Measure)

Extra Credit: Optional, but not really

Burpee Roxanne

*Every time the song says Roxanne you do a burpee…super fun stuff

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