Omnis CrossFit – CrossFit
Power Clean (3-3-3)
Add 5 lbs from week before. Weight stays the same through all sets.
Metcon (AMRAP – Reps)
15 min alt. EMOM, with rest
Min 1: Row for cals
Min 2: 10 burpees
Min 3: 10 Wallballs, 20/14
*15 sec transition (rest) between each.
*Everyone starts at Rowers
*Score is number of cals rowed, but only count if you complete the WB’s and burpees recquired for that round.
*During transition record your cals.
*Coaches try and reset rowers for everyone so they start at 0.
Scale: 6 reps wallball and burpees.