Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up

1 Minute Handstand hold

1 Minute Squat hold

2 Rounds:

12 Banded OHS

12 Box Jumps (step downs)

Overhead Squat (1)

10 Minutes to find a 1RM for Today.

Metcon (2 Rounds for reps)

AMRAP 6 MIN x 2

400m Run

20 Burpee Box Jump Overs (24/20)

Max Reps Strict Pull-ups in remaining time

No Rest between the 2 AMRAPs
1) You should have roughly 1 minute (at least) to attempt pull-ups each round. If you know this is not possible, then reduce the distance on the run to something you can complete in under 2 minutes, and reduce the BBJOs to something you can finish is under 3 minutes.

2) If you have fewer than 8-10 strict pull-ups when fresh, consider using a band or doing pull-ups from your knees on a low bar rather than struggling to get just a couple reps. That will benefit you more in the long run.

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