Omnis CrossFit Daily WOD, 07/07/2015


Saturday, July 11th at 9:00 a.m. at Murray Park
WOD for Wishes, in support of the Make-A-Wish Mid-South, is a fun community workout for anyone and everyone!

EVERYONE is invited to join us in helping raise money and awareness to grant a wish for children. You do not have to do CrossFit to participate.

Suggested donation is $5 to participate and all other donations will be accepted as well!
No Grains Homemade Bakery will have a “Paleo Bake Sale”! Proceeds will go directly to the Make-A-Wish Foundation. All items are prepared using only natural ingredients and without grains.

Make-A-Wish grants the wishes of children with life-threatening medical conditions with the purpose of enriching their lives with hope, strength and joy. With the help of donations and volunteers, Make-A-Wish grants a wish every 38 minutes. In Arkansas alone, Make-A-Wish Mid-South granted 123 wishes in 2014. Whatever the odds, whatever the obstacles … wishes find a way to make the world better.


Omnis CrossFit – CrossFit

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Metcon (Weight)

12 Min EMOM

2 Snatch Grip Deadlift

2 Snatch High Pulls

2 Power Snatch (partial squat/not full squat snatch)
Focus not on the weight, but keeping the bar path close to the body and having full extension of the hips. If you cannot do the weight picked properly, please go down.

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

5 Plank Pushups (elbow plank to full push-up=1)

10 Abmat Sit-Ups

20 Mountain Climbers (R=1 L=1)

Sprint 100 meters

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