Omnis Crossfit Little Rock Daily WOD

Omnis CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 Minute DT Complex E2MOM

Every 2 minutes on the minute complete the DT complex:

12 deadlift

9 HPC

6 shoulder to overhead

Complex should start at RX DT weight 155/105

Weight should increase 10/5# and reps decrease by 1 every two minutes.
C1: 12-9-6 155/105

C2: 11-8-5 165/110

C3: 10-7-4 175/115

C4: 9-6-3 185/120

C5: 8-5-2 195/125

C6: 7-4-1 205/130

The goal is to finish the entire workout within the time frames for each section.

Reps can be completed/broken up however you want as long as it is completed within the 2 minute section.

If work is not completed, score is rounds + reps and you can log your finishing weight in notes.

Metcon (Time)

For time

Cash in 20 burpees

50 DB snatches 50/35

50 jumping lunges

Cash out 20 burpees

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