OMNIS CROSSFIT DAILY WOD, 9/24/2016

Omnis CrossFit – CrossFit

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Metcon (Time)

3 person team WOD

1600 m row (divide as desired). One person must be in elbow plank during row. If plank is lost, row must stop.

20 Consecutive Wallballs each (relay style) (20/14)

40 Unison Abmat Situps (arms interlaced)

20 Consecutive Pull-ups each (relay style)

40 Unison KB Swings (53/35)

200 m Sprint each (relay style)

40 Cleans (95/65) (divided as desired). One person must be in elbow plank during cleans. If plank lost, cleans must stop.

20 Unison Burpees (chest on ground at the same time. Clap overhead at the same time).

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