Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

General Warm Up

2:00 Machine, increasing speed

20 Lunge and Reach

20 Jump Squats

Snatch Warm Up

Tall Snatch Warm Up, 3 reps in each position

5 Power Position Squat Snatches

5 Hang Squat Snatches

Hang Squat Snatch (2-2-2-2-2)

Hang Power Snatch (2-2-2-2-2)

Metcon (AMRAP – Reps)

AMRAP 9 Minutes

45 Bar Facing Burpees

40 Hang Power Snatches 75/55lbs

Max Reps Bar Muscle Ups

*Possible MU scales: burpee pull

ups, chest to bar pull ups, chin over bar pull ups or jumping BMU if space allows

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