Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Paused Front Squat (3-3-3)

Strict Pull-Up (3×5-10)

Full range of motion pull-up without kipping. Start with arms fully extended and end with chin over the bar.
Immediately after each squat perform a set of 5-10 strict pull-ups. Scale to using a band of doing as many without the band, then finish with a band.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Thrusters, 95/65

10 Pull-Ups

8 Thrusters, 95/65

8 Pull-Ups

6 Thrusters

6 Pull-Ups



If you finish you start back over at 10

Each round is 60 total reps

Front Squat

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