Wednesday - 4/11/18

Omega CrossFit – CrossFit

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SWOD

Establish 1RM OHS

CWOD

15 Minute Cap:

15-12-9

Wallballs

Burpees

– 2 minute rest –

12-9-6

Wallballs

Burpees

– 1 Minute rest –

9-6-3

Wallballs

Burpees

– 5 Minutes rest –

10 Minutes:

2 hang squat cleans

4 TTB

3 HSC

6 TTB

4 HSC

8 TTB

5 HSC

– Continue increasing reps until time runs out –

** Every 2 minutes – 50 lateral hops over the bar **

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