05/01/2015

Omnis CrossFit – CrossFit

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Metcon (Time)

Team WOD: male/male, female/female

5 RFT

20 Box Jump, 24/20

20 KB Swings, 53/35

20 Pull Ups

Run 400 meter

Medball, 20/14
One member of the team must hold medicine ball during the entirety of the workout. If the ball hits the ground it is a 10 burpee penalty for both members. You have to run with the ball. You can divide up reps however necessary, and can exchange the ball back and forth as necessary.

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