Omnis Crossfit Little Rock Arkansas

Omnis CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Death By Front Squat

With a continuous running clock do 1 front squat the first minute, two the second minute, three the third minute…continuing as long as you are able.

Use as many sets each minute as needed to complete the work

RX 50% of 1 RM back squat

RX+ 60% of 1 RM back squat
Score is rounds + reps.

10:00 cap

Metcon (Time)

For Time:

800 meter run

42 med ball Russian twists 14/10

21 front squats 95/65

400 meter run

30 med ball Russian twists

15 front squats

200 meter run

18 med ball Russian twists

9 front squats

Back Squat (1)

Only use for history