First off, the Monday classes are cancelled due to Memorial Day. Get out of the gym and enjoy the day!!!
Also since it is the week before Memorial day, we will have three different Hero WOD’s this week dedicated to our soldiers. Enjoy, have fun, and give them your all!!!

Omnis CrossFit – CrossFit

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Deadlift (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)


Odd Minute:

8 Burpees

Even Minute:

8 Toes 2 Bar

Odd Minute:

12 Burpees

Even Minute:

12 Toes 2 Bar

If it is a larger class, some people can start with toes 2 bar and then perform burpees next.

Score is how many rounds you completed and how many reps you did in the next minute of failure. So make sure you know what minute you are on.

If you fail, rest the following minute then get back on track with the EMOM

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