Omnis Crossfit Little Rock Daily WOD

Omnis CrossFit – CrossFit

Strength

Power Clean (1×1)

Take 15 minutes to build a heavy 1 rep load

Strength EMOM

Metcon (Weight)

7 Minute Strength EMOM

For 7 minutes, every minute on the minute complete the following:

1 clean pull

1 power clean

RX 80%

RX+ 85%

% – based on heaviest 1 rep load
Does not have to be touch n go. Guide the bar down after the clean pull and reset if necessary.

Rest 1 minute then start the Metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

20 double unders

10 sit-ups
40 singles

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