Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

1:00 Squat Hold

15 Burpees

1:00 Squat Hold

15 Air Squats

1:00 Squat Hold

15 Empty Bar Jump Squat

Back Squat (2-2-2-1-1-1-1)

Use the three set of 2 to build to 4 heavy singles.

Metcon (Time)

3 Rounds

12/8 Calorie Bike

12 Shoulder to Overhead 155/105lbs

Metcon (Time)

3 Rounds

12/8 Calorie Row

12 Shoulder to Overhead
Perform rowing METCON only if there is not enough bikes.

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