Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

12-9-6

Kip Swings

Perfect Push Ups

S-Arm DB Hang Clean and

Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes (with a partner)

100m Suitcase Carry 50/35lbs

8 Devils Press 50/35lbs

200m Run

6 Bar Muscle Ups

*Divide reps as needed.

*Both athletes perform carry and run together.

*Switch hands on carry halfway through

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