Omnis CrossFit Daily WOD


Omnis CrossFit will be closed Monday for Labor Day. If we decide otherwise, we will make a post in the Athletes page on Facebook. Thanks!!!! Have a great weekend!!!

Omnis CrossFit – CrossFit

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Metcon (3 Rounds for reps)

3 Rounds

1 min at each station; 30 sec transition

Row for Cal

Rope Climb

Russian KB Swing, 70/53

GHD Extensions



*Score is total reps for each round

*Scale for Rope Climbs: Lie on ground and pull self up with rope. Same from box for next scale

*GHD Extension scale are supermans on ground.

Bench Press (5-5-5)

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