Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Metcon (AMRAP – Reps)

3 person TEAM WOD

4 min AMREP (MAX CALORIES)

-1 rower per team

-10 pulls per person then switch

-1 calorie = 1 rep

-REST 2 MINUTES (during which teams will switch to next station)-

4 min AMREP (MAX BALL SLAMS)

-1 slam ball per station/2 teams per station/team who rowed the most calories goes first

-Team 1, 1st person does max number of slam balls while other team members hold plank. When person even pauses, its Team 2’s turn.

-Team 2, 1st person does max number of slam balls while other team members hold plank. When person pauses, it’s Team 1’s turn and so on. MUST ALTERNATE TEAM MEMBERS.

-REST 2 MINUTES-

6 min AMREP (MAX ABMAT SITUPS)

-Before team can begin situps:

-Partner 1 does 100m sprint and tags partner 2,

-Partner 2 does 150m sprint and tags partner 3,

-Partner 3 does 200m sprint .

-Once partner 3 returns, ALL TEAM MEMBERS perform abmat situps for the remainder of the 6 min.

Score = total number of reps from each AMREP.

Metcon (AMRAP – Reps)

3 person TEAM WOD

4 min AMREP (MAX CALORIES)

-1 rower per team

-10 pulls per person then switch

-1 calorie = 1 rep

-REST 2 MINUTES (during which teams will switch to next station)-

4 min AMREP (MAX BALL SLAMS)

-1 slam ball per station/2 teams per station/team who rowed the most calories goes first

-Team 1, 1st person does max number of slam balls while other team members hold plank. When person even pauses, its Team 2’s turn.

-Team 2, 1st person does max number of slam balls while other team members hold plank. When person pauses, it’s Team 1’s turn and so on. MUST ALTERNATE TEAM MEMBERS.

-REST 2 MINUTES-

6 min AMREP (MAX ABMAT SITUPS)

-Before team can begin situps:

-Partner 1 does 100m sprint and tags partner 2,

-Partner 2 does 150m sprint and tags partner 3,

-Partner 3 does 200m sprint .

-Once partner 3 returns, ALL TEAM MEMBERS perform abmat situps for the remainder of the 6 min.

Score = total number of reps from each AMREP.

Metcon (AMRAP – Reps)

3 person TEAM WOD

4 min AMREP (MAX CALORIES)

-1 rower per team

-10 pulls per person then switch

-1 calorie = 1 rep

-REST 2 MINUTES (during which teams will switch to next station)-

4 min AMREP (MAX BALL SLAMS)

-1 slam ball per station/2 teams per station/team who rowed the most calories goes first

-Team 1, 1st person does max number of slam balls while other team members hold plank. When person even pauses, its Team 2’s turn.

-Team 2, 1st person does max number of slam balls while other team members hold plank. When person pauses, it’s Team 1’s turn and so on. MUST ALTERNATE TEAM MEMBERS.

-REST 2 MINUTES-

6 min AMREP (MAX ABMAT SITUPS)

-Before team can begin situps:

-Partner 1 does 100m sprint and tags partner 2,

-Partner 2 does 150m sprint and tags partner 3,

-Partner 3 does 200m sprint .

-Once partner 3 returns, ALL TEAM MEMBERS perform abmat situps for the remainder of the 6 min.

Score = total number of reps from each AMREP.

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