Omnis CrossFit Daily WOD, 11/01/2017


Omnis Games (Regular Programming) 11/6-11/10. Bring a friend for free day…Thursday November 9. Ask a coach for any other details.

Omnis CrossFit – CrossFit

Weighting for Wednesday

Power Snatch (3-3-2-2-1-1)

Multi-rep sets do NOT have to be unbroken, just minimize rest between reps.

Time to go HAM.

Metcon (Time)

5 RFT-

5 Power Cleans (155/105)

7 Front Squats (155/105)

10 Wallball Shots (20/14) (11ft/ 10 ft)

*Notice the non-standard target for WallBalls

*5th Power Clean must be completed before first Front Squat (no Squat clean transition)

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