03/14/2015

Omnis CrossFit – CrossFit

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Metcon (Time)

Partner WOD

400 meter run

80 Squats

60 Ab-mat Sit-Ups

40 Push-Ups

20 Pull-Ups

400 meter run

During the duration of the workout, one member of the team must be holding a 25 lb plate above the knee. If the plate ever touches the ground, both members must stop what they are doing and perform 5 penalty burpees.

*Rx Plus: 45 lb plate.

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

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