Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

3 Steady Rounds

:15 Ring Support Hold

:15 Chin Over Bar Hold

10 Pause Goblet Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

Run 200m

12 Single Arm Dumbbell Hang Squat Cleans 50/35lbs

12 Deficit Push Ups, 45/25

*6 each arm on cleans

*Hands on 45’s for men and 25’s for women on push-ups

Metcon (No Measure)


Set the Clock for 12 Minutes

Accumulate 4 minutes hanging from the pull up bar.

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