Omnis CrossFit Daily WOD

Announcements

T-Shirt/Tank Pre-Sale Ends 7/23

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

With a Partner, Move

Steadily Through

200m Overhead Plate Carry

50 Box Jumps (Step Down)

30 Strict Pull-Ups

*Go to a band for pull-ups if necessary, scaling to get all 30 reps

Metcon (Weight)

Every :45 for 12 Minutes

1 Power Clean and Jerk

AHAP

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Think of this as extra work. You may not PR your Grace time because of the strength beforehand.

Omnis CrossFit Daily WOD

Announcements

T-Shirt/Tank Pre-Sale Ends 7/23

Omnis CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds, 1:00 at Each

Station

Max Duration Chin over Bar

Hold

Freestanding HS Hold

Practice

Dead Hang from Pull Up Bar

Metcon (AMRAP – Reps)

Every :90 for 12 Minutes

1 Set of Strict Pull Ups

Metcon (Weight)

Every :90 for 15 Minutes

5 Heavy Push Presses
*All Sets Should Be Heavy.

*You may add weight for first 5 Sets, but must stay the same for last 5 or go down if too heavy.

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