Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

Skill Work Warm Up:

Handstand Push Ups

Progressions and Scaling


HS Holds, Negatives, HSPU to

an Elevated Target, Regular

HSPU, Strict HSPU, Deficit


Metcon (Time)

For Time

Row 2,000m

21 KB Swings, 53/35

21 Push Ups

Run 200m

15 KB Swings, 53/35

15 Push Ups

Run 200m

9 KB Swings, 53/35

9 Push Ups

Run 1 Mile
25 min time cap

*You may finish if you are on the final mile run

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