Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

2 Steady Rounds

8-12 Strict Pull Ups

Run 200m

15 Hollow Rocks

Metcon (Time)

20 Rounds*

2 Rope Climbs

10 Calorie Row

*Scale rope climbs to 6 towel pull-ups (3 each arm)

*Scale to towel pull-ups to 10 towel rows from low bar
*Teams of 4. Athletes complete a full round before the next athlete goes, so each

athlete will perform 5 rounds each.

Metcon (No Measure)

3 x 12 Weighted Hip

Extensions on GHD

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