Omnis Crossfit Little Rock Daily WOD

Omnis CrossFit – CrossFit

Back Squat (30 reps 70% of 1 RM)

Target sets: 7-9

Target reps: 3-6

Rest Interval: 20 seconds

Record time to complete in notes

Metcon (Time)

For Time:

22 KB goblet step-ups 53/35 24/20

21 box overs 24/20

16 KB goblet step-ups

15 box overs

10 KB goblet step-ups

9 box overs
Athletes can use stacked plates for lower if needed

Metcon (Time)

Optional Core Work

For Time:

50 sit-ups

50 med ball twist 20/14

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