Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

In Teams of 3-4

25 min AMRAP

100m Sled Drag, 100/70

100m Sprint

100m Farmers Carry, 70/53

100m Sprint
This is a relay. All Equipment will be at starting line. 2 people will be at starting line and two at finish line.

Partner 1 will drag sled, then sprint back and grab KB’s to perform 100m Farmers Carry then sprint back to starting line. Partner 2 will already be a finish line and perform same set of movements. So on and so forth with partners 3 and 4.


Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
If raining this WOD is an alternate option.

Leave a Reply

%d bloggers like this: