Omnis CrossFit Daily WOD, 11/16/2015

Omnis CrossFit – CrossFit

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Back Squat (1)

Find a 1 rep max back squat. Make sure to tell your partner before attempting if you want a spotter or if you are going to bail out. Also this is not an excuse to lose your form. If you cannot perform the rep with “mostly” good form then go down. Listen to your coaches if they tell you to go down in weight.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

400 meter row buy in

Then:

8 Overhead Lunge (Total), 45/25

3 Handstand Push Ups

8 Box Jumps, 24/20

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