Omnis Crossfit Spooky WOD

Omnis CrossFit – CrossFit

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Weightlifting

Overhead Squat (5)

Weightlifting

Overhead Squat (3)

Weightlifting

Overhead Squat (1)

Metcon

Metcon (Time)

Zombie WOD

400m Run

20 Double Unders

40 Air Squats

60 Abmat Situps

40 Push-ups

20 Pull ups

400m Run
Living persons will start in Group A. Zombies will start in Group B 3 mins after Group A.

If you are a zombie you must catch a living person.

If you are a living person you must not be caught by a zombie.

If a zombie fails to catch a living person or a living person is caught by a zombie they must do a penalty of 20 burpees after the WOD.

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