Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Metcon (Time)

Team WOD (3 person)

CHIPPER:

150 KB Swings (Russian) 70/53

120 Abmat Situps

90 Hand Release Pushups

60 Pullups

30 Air Squats

*One person working at a time on chipper. Alternate as needed.

ASSAULT BIKE:

-Max Calories

-While partners are performing chipper, one team member is accumulating max calories. Alternate as needed.

-Each calorie counts as 1 second taken off of total time of chipper.

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