Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

You will choose either today’s WOD or 20.2

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Warm-up (No Measure)

2 Rounds:

1:00 on Machine

1:00 Single leg Wall Squat

1:00 Push-up to Plank

Then, warm up for the specific movements of your chosen WOD, either 20.2 or the Misfits WOD.

Then, prior to the Metcon, do

2 Fast rounds:

100m Run

5 Clean and Jerks (95/65)

5 Lateral Bar burpees

Rest 5 minutes before starting Metcon

Deadlift (5-5-5-5)

The goal today is not a 5RM, but focusing on controlling the weight up and down. If doing 20.2, perform this AFTER the WOD.

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

6 Hang Power Clean (95/65)

8 Thrusters (95/65)

10 Lateral Bar Burpees

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

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