Omnis CrossFit Daily WOD, 11/13/2015


CrossFit Endurance certified Coach Aaron Hardage will be holding a running clinic this Sunday. This class is free for all Omnis CrossFit members and $15 for any non-members. He will go over the concept of efficient running and introduce the skills and drills necessary to turn you into a running machine. He will also discuss training options for anyone interested in running the Little Rock Marathon/Half Marathon/10k.

Omnis CrossFit – CrossFit

View Public Whiteboard

Squat Snatch (1-1-1-1-1-1)

If you are proficient in the Squat Snatch, find your 1 rep max. If not work on catching the snatch low, then go to a full overhead squat before returning to a standing position.

Metcon (Time)


10 Overhead Squat, 95/65

5 Lateral Bar Over Burpees

Run 200m

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