Omnis CrossFit Daily WOD (Little Rock)

Omnis CrossFit – CrossFit

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Metcon (Weight)

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.

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