Omnis CrossFit Daily WOD, 12/17/2016

Omnis CrossFit – CrossFit

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Metcon (Time)

Partner Medicine Ball WOD-

3 RFT:

400m MB Run (If raining – 300 Jump Rope Singles each, performed at same time).

30 MB Sit-up and toss

30 MB Push-ups

30 MB Cluster and toss

On the run, both partners run together and can hand off the ball as needed.

All reps are total for the team, not total for each person.

Sit-ups will end with a chest pass to your partner

Push-ups will have hands on the ball and chest must touch, split reps as needed

Cluster is a MB Clean (full squat) with a thruster pass to your partner

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