Omnis CrossFit – CrossFit
Metcon (No Measure)
Pause Ring Dip/Box Dip
*3 sec pause at top and 3 sec pause at bottom
*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)
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.