Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

Move Steadily Through

10 PVC Pass Throughs

20 PVC OH Duck Walk Steps

10 PVC Pass Throughs

20 PVC Pause OH Squats

10 PVC Pass Throughs

Metcon (Weight)

Every :90 for 9 Minutes

3 Power Snatches

Metcon (Time)

8 Rounds

9 Power Snatches 75/55lbs

27 Double Unders

Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

Move Steadily Through

10 Leg Swings Per Leg, Per

Direction*

25m Butt Kicks

25m High Knees

25 Air Squats

Run 400m

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Metcon (No Measure)

GHD Sit-Ups

3×10-20

*Talk to coach about amount of reps

Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 PVC Front Rack Duck Walk Steps

10 Strict Pull Ups

Run 200m

Then, perform mobilization work

Squat Clean (3-3-3-3-3)

Reset between reps

65-80% of 1 RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

4 Hang Squat Cleans 135/95lbs

6 Lateral Burpees over the bar

8 Toes To Bar

Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Metcon (Time)

Short and Sweet-

For Time:

15-12-9-6-3

Power Clean (135/95)

Bar Facing Burpee
Go all out on the WOD, then go support your Omnis Fam at either the Festivus Games at Rock City CrossFit, or the Granite Games at CrossFit Above and Beyond. Good luck to all our competitors!

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