Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

5000m Partner Row For Time:

-only one partner can row at a time

-every time partners switch on rower, BOTH will do 5 burpees, 10 pushups, 15 air squats (both can work at the same time)

-partner going to rower can start immediately after he/she finishes air squat and does not have to wait on partner to finish air squats

**Extra Work if Time: Farmer’s Carry for 200m with increasing kb weight. Work as quickly as possible with good form. More about increasing grip strength rather than speed.

Leave a Reply

%d bloggers like this: