Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Metcon (No Measure)

Pause Ring Dip/Box Dip

6-6-ME

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

Strict HSPU

10-10-10

*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)

21-15-9

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.

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