Omnis Crossfit Little Rock Daily WOD

Omnis CrossFit – CrossFit

Metcon

Metcon (Time)

15 Minute EMOM + 5 RFT

M1 – 15 med ball sit-ups 20/14

M2 – 10 wall balls

M3 – 2 Ring muscle ups/4 bar muscle ups/6 strict pull-ups/8 kipping pull-ups

For 15 minutes alternate between the 3 movements (5 sets of each). As soon as the clock hits 15:00 complete 5 RFT of:

15 med ball sit-ups 20/14

10 wall balls

2 Ring muscle-ups/4 bar muscle ups/8 pull-ups

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