Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

View Public Whiteboard

Metcon (No Measure)

Pause Ring Dip/Box Dip


*3 sec pause at top and 3 sec pause at bottom

Strict HSPU


*Perform as many as possible

*Scale to box (You may do some kipping as well, but make sure you get some kind of strict overhead movement)

Metcon (Time)


Hang Power Clean, 95/65

Alt. Jump Lunges

*30 second Handstand Hold After Each Set

*Scale handstand hold to pike push-up hold. May not have room so scale on boxes.

*Keep up with your own hold time. Time only counts while you are active in your hold.

Leave a Reply

%d bloggers like this: