Omnis CrossFit Little Rock daily wod

Omnis CrossFit – CrossFit

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Metcon (AMRAP – Reps)

Station to Station

S1: rope climbs

S2: jumping slam balls 20/15

S3: air squats

S4: ring muscle ups

S5: burpees

S6: 50 meter sprints

*Rope Climb Scale: Ascent from lying position and back down

*MU Scale: 1. From low rings, false grip pull through and dip out 2. False grip pull through with no dip out
2 rounds

Each station is max reps for 1 Minute and rest 1 Minute between stations.

Can start at whichever station you want but must go in order from there

Warm-up (No Measure)

General Warm Up Then:

15 min

Work on rope climb technique and scales

Work on ring MU technique and scales

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