Omnis CrossFit Daily WOD

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Omnis CrossFit – CrossFit

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Warm-up (No Measure)

AMRAP 5 Minutes

8 Ring Rows

6 Burpees

:20 Hanging Knee

Raise Hold

Weighted Pull-ups (2)

Find a 2RM Weighted

Strict Pull Up

OR

Every :90 for 12

Minutes

3-5 Pull Up Negatives

Metcon (Time)

15-12-9

Chest to Bar Pull Up

AAB Calories (9-7-5

for women)

*Run in two heats for bigger classes

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