Omnis CrossFit Daily WOD

Announcements

Reserve your spots for Saturday heats through the old Wodify app

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

Row 25/20 calories hard, then:

2 Steady Rounds

10 Hang Power Cleans

15 Wallballs

*Add weight to barbell for second set of Hang Cleans

Metcon (No Measure)

Hang Power Clean “Waves”

7-5-3-7-5-3-7-5-3

Hang Power Clean (7-7-7)

Hang Power Clean (5-5-5)

Hang Power Clean (3-3-3)

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes

10 Wall Balls 20/14lbs

2 Power Cleans 205/135lbs

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