Omnis CrossFit – CrossFit
12 min Alternating EMOM
1st min: 5 Touch and Go Power Clean
2nd min: 10 Front Rack Lunges
3rd min: 15 Wallballs, 20/14
*You can only change the weight on the barbell before power cleans. Must use that same weight on lunges
*No reset on cleans. Try and perform all 5 as touch and go. If you cannot, go down in weight.
*Score is weight on barbell.
Metcon (AMRAP – Reps)
9 min Alternating EMOM
1st min: AMRAP Power Clean, 75/55
2nd min: AMRAP Front Rack Lunges, 75/55
3rd min: AMRAP Wallballs, 20/14
*No rest between minutes.
*Score will be total reps of everything so keep a running number in your head.