Omnis CrossFit Daily WOD, 12/18/2015

Omnis CrossFit – CrossFit

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Bench Press (5)

75% of 90% of 1 rep max

Bench Press (3)

85% of 90% of 1 rep max

Bench Press (1+)

95% of 90% of 1 rep max

Metcon (Time)

Team WOD

In teams of 3 Complete:

50 Wallballs, 20/14

50 Push Ups

50 Box Jumps, 20/14

50 Abmats

50 Push Press, 65/45

100 Air Squats

200 Double Unders

*Only one athlete can work at a time. Divide reps as needed.

*Twist: Clock will be on a repetitive 2 1/2 minute cycle. After the countdown, and after each time the clock beeps, one athlete must start rowing 150 meters. The other athletes may not start working on other movements until the row is finished. The athlete who just finished the row may do the movements afterwards if they wish. Every athlete must row in the order chose by the team beforehand.

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